Search
  • Mike

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

211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla