top of page
Search
  • Mike

MON DEC 23 – 191223

Warmup Standard boot camp warm up


A) Partner Buy in 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 Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest


C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight) 10s Rest 20s Push-ups 10s Rest


D) CONDITIONING 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 burpeesforearm plank hold until partner finishes painters At 8 min. mark, 20 partner cross clap sit-ups


E) Cash out 1/2 tabata crab kicks THEN 1/2 tabata hollow rocks

Recent Posts

See All

240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

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 WO

240610 - MON JUN 10

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

תגובות


bottom of page