top of page
Search
  • Mike

SAT APR 4 – 200404

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) 5 burpees at the top Run down 10 side plank rotations


D) 400m run, plank hold until all runners return and last runner has done at least 20 sec. hold


E) Cashout (if time allows) 3-6 min. trainer’s choice abs

Recent Posts

See All

240220 - TUE FEB 20

Warmup 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 bottom o

240219 - MON FEB 19

Warm up: Standard warm up Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 ho

240216 - FRI FEB 16

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

bottom of page