MON AUG 30 - 210830

Mike
Aug 29, 2021
1 min read

Warm up: Standard warm up

Buy in:

4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps

A) STRENGTH EMOM

Every min. on the minute for 8 min. (8 rounds):

5-10 horizontal railing pull ups (sub: scapular push ups)

5-10 push ups

B) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips

C) ACCESSORY: ABS

1:00 hollow hold

1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows

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260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

260309 - MON MAR 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON AUG 30 - 210830

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