MON MAY 6 – 190506

Mike
May 6, 2019
1 min read

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

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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 (sw

260311 - WED MAR 11

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260310 - TUE MAR 10

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.

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"Making Atlanta stronger since 1996."

MON MAY 6 – 190506

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