OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

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Mike
- Jul 4

SAT JUL 4 – 200704

Buy in: Tabata Reverse Crunch

WOD A (chest/back) 10 min. AMRAP: 8 plyometric push ups 8 rail pull ups 100m run

WOD B

Tabata Lying Leg Raise

WOD C (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run

WOD C Run 400m

Cash out: Tabata V sit-ups

Recent Posts

WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill 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 10 squats 20 Cossack squat

MON NOV 23 - 201123

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