MON NOV 23 - 201123

Mike
Nov 22, 2020
1 min read

Buy in:

4-5 min.

200-meter run

20 arm circles (10 forward/10 backward)

20 jumping jacks

10 star jumps

A) STRENGTH EMOM

Every min. on the minute for 8 min. (8 rounds):

5-10 horizontal railing pull ups (sub: scapular push ups)

5-10 push ups

B) CONDITIONING

AMRAP in 12:00

Hill sprint or 200-meter run

10 box jumps

10 bench dips

C) ACCESSORY: ABS

1:00 hollow hold

1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows

Recent Posts

See All

260727 - MON JULY 27

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric p

260724 - FRI JUL 24

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box s

260723 - THU JUL 24

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

MON NOV 23 - 201123

Recent Posts