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  • Mike

MON OCT 7 – 191007

Buy in: Tabata high knees (advanced: hands up over head)


WOD A 7 min. AMRAP: 5 push ups 10 sit ups 15 squats


WOD B Tabata sprawls


WOD C 6 min. AMRAP: 20 bicycle crunches 20 mountain climbers 20 jumping jacks


WOD D 5 min. AMRAP: 10 alternating lunge steps 10 squat jumps 3 burpees


Cash out: Tabata leg raises

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240422 - MON APR 22

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

240420 - SAT APR 20

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill B) 10 min. AMRAP 30 bicycle crunches Run the hill Run down 10 reverse lunge steps C) 10 min. AMRAP Quick side shuffle up the hill (stay low)

240418 - THU APR 18

Buy in: 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN (

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