Search
  • Mike

MON JUN 29 – 200629

Warmup Standard boot camp warm up


A) Partner Buy in P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times (6 min. cut-off)


B) STRENGTH: TRIS/SHLD Tabata Pike Push-ups 8 rounds of: 20s Pike Push-ups 10s rest


C) ACCESSORY: CHEST/BACK Alternating Tabata of Renegade Row/Push-up 4 rounds of: 20s Renegade Row (no weight) 10s Rest 20s Push-ups 10s Rest


D) CONDITIONING With a partner, 12-15 min. AMRAP: P1: Run 400m, then alternating Painter Planks (10 per arm, try to focus on flexing tris and shoulders at the top) P2: 15 bench dips, 5 burpeesforearm plank hold until partner finishes painters At 8 min. mark, 20 partner cross clap sit-ups


E) Cash out 1/2 tabata crab kicks THEN 1/2 tabata hollow rocks

Recent Posts

See All

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla

211204 - SAT DEC 4

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

211203 - FRI DEC 3

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box ste