Search
  • Mike

MON JAN 6 – 200106

Warmup Standard boot camp warm up

A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest

B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest

C) CONDITIONING 15 min. AMRAP: 400m run 12 Pike push ups 20 crunch ankle touches (per side)

D) STRENGTH 4 rounds: 30sec Bench Dips 30sec Renegade rows 30sec supermans


E) Cash out 4 rounds: 30sec straight arm plank 30sec forearm plank

Recent Posts

See All

WARM UP (3-5:00) Standard warm up A) BUY IN (6:00) 6 min. AMRAP: 30 Jumping Jacks 10 Alternating Reverse Lunges 10 Alternating Single-Leg Deadlifts (hand support optional) B) CONDITIONING (3:00) Run t

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (1/2 of group may start on pull ups if not enough room for everyone to do pull u