MON JUL 13 – 200713

Mike
Jul 12, 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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260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON JUL 13 – 200713

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