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  • Mike

MON APR 8 – 190408

Warmup

Standard boot camp warm up

A) Buy in 400m run

B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows If not enough room for everyone, have half the class do part 2 at the same time, then switch

C) STRENGTH (part 2) EMOM for 5 minutes: 8-20 push ups

D) CONDITIONING Death by 6-8 bench dips and high knees Bench dip reps stay constant @ 6-8; high knees begin at 30 total reps and increase by 2 reps every minute until failure. 15 min. cap. If failure with more than 3 min. remaining, run 400m. Otherwise, rest.

E) ACCESSORY: ABS 3x :30 crunch ankle touch :30 side v-ups left side :30 side v-ups right side

F) Cash out One minute plank hold

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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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