MON NOV 19 – 181119

Mike
Nov 19, 2018
1 min read

Warmup Standard boot camp warm up

A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps

B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 6-10 horizontal railing pull ups 6-10 push ups

C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips

D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise

E) Cash out 400-800m run, as time allows

Recent Posts

See All

260211- WED FEB 11

A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 pus

260210 - TUE FEB 10

Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes:

260209 - MON FEB 9

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON NOV 19 – 181119

Recent Posts