SAT AUG 18 – 180818

Mike
Aug 17, 2018
1 min read

Buy in: Tabata Top to Top pushups

WOD #1 (16 min.) 12 min AMRAP: 10 squats Bear Crawl the Hill 5 incline situps Run 400m at halfway mark. At end of WOD – tabata mtn climbers

WOD #2 (16 min.) 12 min AMRAP: 3 Hatemakers Lunge up the hill Side lunge down the hill Run 250m at 6 min to go At end of WOD, tabata flutter kicks

Cash out: 5 min. abdominal work (trainer’s choice)

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251110 - MON NOV 10

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 horizontal railing pull ups

251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

SAT AUG 18 – 180818

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