Search
  • Mike

MON NOV 16 - 201116

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: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

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 WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m