top of page
Search
  • Mike
    • Oct 1, 2018

MON OCT 1 – 181001

Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank

WOD A 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest

WOD B 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive

Cash out: Tabata pull ups/trainer choice abs switch between pull ups and ab work every other interval

Recent Posts

See All

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps

Buy in: Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minu

bottom of page