top of page
Search
  • Mike
    • Nov 25, 2019

MON NOV 25 – 191125

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run

B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps

C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest

D) 400m run (approx. 3 min.)

E) ACCESSORY: CHEST/BACK (4 min.) 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest


F) Cash out (3- 6 min.) 3-6 min. abs, Trainer’s cholce

Recent Posts

See All

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec botto

bottom of page