MON DEC 30 – 191230

Mike
Dec 30, 2019
1 min read

Buy in: Tabata suitcase crunches

WOD A

12:00 AMRAP:

12 pull ups

12 pike push ups

250m run

WOD B

12:00 AMRAP:

400m run

10 step ups

10 bench dips

Cash out: 1:00 plank hold, 30sec superman hold, then 1/2 tabata supermans

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260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

260113 - TUE JAN 13

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of

260112 - MON JAN 12

Buy in : 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 250

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON DEC 30 – 191230

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