Search
  • Mike

MON MAY 6 – 190506

Warmup Standard boot camp warm up

A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest

B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest

C) CONDITIONING 15 min. AMRAP: 400m run 12 Pike push ups 20 crunch ankle touches (per side)

D) STRENGTH 4 rounds: 30sec Bench Dips 30sec Renegade rows 30sec supermans


E) Cash out 4 rounds: 30sec straight arm plank 30sec forearm plank

Recent Posts

See All

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

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

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 minut