top of page
Search
  • Mike

SAT AUG 1 – 200801

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

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