Search
  • Mike

MON DEC 14 - 201214

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 (6 min. cut-off)

B) STRENGTH: TRIS/SHLD (4 min.)

Tabata Pike Push-ups

8 rounds of:

20s Pike Push-ups

10s rest

C) ACCESSORY: CHEST/BACK (4 min.)

Alternating Tabata of Renegade Row/Push-up

4 rounds of:

20s Renegade Row (no weight)

10s Rest

20s Push-ups

10s Rest

D) CONDITIONING (12-15 min.)

With a partner,

12-15 min. AMRAP:

P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top)

P2: 15 bench dips, 5 burpees, forearm plank hold until partner finishes painters

At 8 min. mark, 20 partner cross clap sit-ups OR synchronized sit-ups


B) CASH OUT (4 min)

Trainer's choice core work

Recent Posts

See All

SAT JAN 16 - 210116

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (0r similar) Run down 1 0 reverse lunge steps C) 10 min. AMRAP Quick

FRI JAN 15 - 210115

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 1 12 min. AMRAP: 250m run 20 box jum

THU JAN 14 - 210114

Buy in: Tabata suitcase crunches WOD A 12 min. AMRAP: 250m run 6 burpee broad jumps 24 leg raises WOD B 12 min. AMRAP: 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run Cash out: T

My Tribe Boot Camp Co.

Outdoor Group Fitness & Personal Training

info@mytribebootcamp.com  •  (404) 926-6295

©2020 My Tribe Boot Camp Co.