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  • Mike

THU AUG 9 – 180809

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice


WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor kicks 30 flutter kicks (30 per leg)


WOD B 400m run Tabata plank toe touches (start these with first runner back, other runners jump in as they return)


WOD C 10 min. AMRAP: 20 hollow body rocks 50m shuttle bear crawl (25m out/25m back) 10 v-sit ups


Cash out: Tabata supermans

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211208 - WED DEC 8

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 OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla