top of page
Search
  • Mike
    • Mar 8, 2021

MON MAR 8 - 210308

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

Recent Posts

See All

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

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

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

bottom of page