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  • Mike

MON MAY 10 – 200510

Buy in: Tabata high knees (advanced: hands up over head)


WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats


WOD B Tabata sprawls


WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks


WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees


Cash out: Tabata leg raises

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THU MAY 6 - 210506

Warmup Standard boot camp warm up A) Buy in: 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 1

WED MAY 5 - 210505

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps OR other core movement WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade R

TUE MAY 4 - 210504

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min. 8 b