Search
  • Mike

SAT JUL 24 - 210724

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 side plank rotations


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)

Recent Posts

See All

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 squat

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta