top of page
Search
  • Mike
    • Sep 27, 2020

MON SEP 28 – 200928

Warmup

Standard boot camp warm up

A) Buy in 400m run

B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows If not enough room for everyone, have half the class do part 2 at the same time, then switch

C) STRENGTH (part 2) EMOM for 5 minutes: 8-20 push ups

D) CONDITIONING Death by 6-8 bench dips and high knees Bench dip reps stay constant @ 6-8; high knees begin at 30 total reps and increase by 2 reps every minute until failure. 15 min. cap. If failure with more than 3 min. remaining, run 400m. Otherwise, rest.

E) ACCESSORY: ABS 3x :30 crunch ankle touch :30 side v-ups left side :30 side v-ups right side

F) Cash out One minute plank hold

Recent Posts

See All

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body r

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

A) Buy in Run to Oak Hill path (or similar distance) B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups

bottom of page