SAT JAN 25 – 200125

Mike

Jan 25, 2020

1 min read

A) Buy in 5 min. Trainer’s Choice

B) 6 min. Partner Relay P1 Run 200m P2 10 ab work (trainer choice A), 10 ab work (trainer choice B)

C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups

D) 10 min. AMRAP 30 mountain climbers 20 jumping jacks 10 sprawls 200m run

E) 1/2 Tabata Bench dips/Bench dip hold

F) Cash out 4 min. Trainer’s choice abs

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260922 - TUE SEP 22

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star ju

260921 - MON SEP 21

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements) WOD A 12 min. AMRAP: 400-mete

260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

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"Making Atlanta stronger since 1996."

SAT JAN 25 – 200125

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