MON JUN 1 – 200601

Mike
May 31, 2020
1 min read

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 (sub: renegade rows) 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

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260122 - WED JAN 22

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

260120 - TUE JAN 20

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260114 - WED JAN 14

Buy in: Run 400m WOD A 10 min. AMRAP: Run 100m 10 box jumps (mod: step ups) 10 wall push ups WOD B 12 min. AMRAP: 40 mountain climbers (per side) 30 clapping abs 20 walking lunges 10 bench dips 100m r

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MON JUN 1 – 200601

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