SAT APR 4 – 200404

Mike
Apr 4, 2020
1 min read

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

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260827 - THU AUG 27

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

260825 - TUE AUG 25

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

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SAT APR 4 – 200404

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