MON NOV 12 – 181112

Mike
Nov 12, 2018
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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260629 - MON JUN 29

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 sup

260626 - FRI JUN 26

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

260625 - THU JUN 25

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

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"Making Atlanta stronger since 1996."

MON NOV 12 – 181112

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