top of page
  • Mike

MON JUN 7 - 210607

A) Buy in (approx 5 min)

1/2 tabata crab walk OR opposite arm/leg raise 400m run

B) 10 min. AMRAP

10 bench dips

10 v sits

10 box jumps

C) Tabata Burpees (4 min.)

8 rounds:

20s burpees

10s rest

D) 400m run (approx. 3 min.)


4 rounds:

20sec. max scapular push ups

10sec. rest 20sec. max push ups

10sec. rest

F) Cash out (3- 6 min.)

3-6 min. abs, Trainer’s cholce

Recent Posts

See All

240620 - THU JUN 20

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

240618 - TUE JUN 18

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm


bottom of page