MON JUL 13 – 200713

Mike
Jul 13, 2020
1 min read

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 (sub: scapular push ups) 5-10 push ups

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

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

Cash out: 400-800m run, as time allows

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260810 - TUE AUG 11

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand /

260810- MON AUG 10

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

260807 - FRI AUG 7

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers OR window washer abs B) CONDITIONING 12 min. AMRAP: 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON JUL 13 – 200713

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