top of page
Search
  • Mike
    • Jan 7, 2019

MON JAN 7 – 190107

Warmup Standard boot camp warm up


A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps


B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 6-10 horizontal railing pull ups 6-10 push ups


C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips


D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise


E) Cash out 400-800m run, as time allows

Recent Posts

See All

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

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

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

bottom of page