SAT AUG 22 – 200822

Mike
Aug 22, 2020
1 min read

Buy in: Run to Oak Hill

WOD A 12 min. Partner AMRAP: Partner 1: Run the hill, 8 feet up the hill sit ups, run down Partner 2: Plank hold Partner 3: 8 walking lunge steps, max push ups

WOD B 10 min. AMRAP: 30 bicycle crunches Bear crawl the hill 8 burpees (at the top of the hill) Run down

WOD C 8 min. AMRAP: Lunge halfway up the hill Run down 9 bench dips

Cash out: 1/2 tabata hollow hold, 1/2 tabata clapping abs

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260512 - TUE MAY 12

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

260511 - MON MAY 11

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

260505 - TUE MAY 5

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 of squ

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

SAT AUG 22 – 200822

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