top of page
  • Mike

MON JAN 18 - 210118

A) Buy in (approx 5 min)

1/2 tabata crab walk 400m run

B) 10 min. AMRAP

10 bench dips

10 v sits

10 box jumps

C) Tabata Burpees (4 min.)

8 rounds:

20s burpees

10s rest

D) 400m run (approx. 3 min.)


4 rounds:

20sec. max scapular push ups

10sec. rest

20sec. max push ups

10sec. rest

F) Cash out (3- 6 min.) 3-6 min. abs, Trainer’s cholce

Recent Posts

See All

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page