THU FEB 28 – 190228

Mike
Feb 28, 2019
1 min read

Warmup Standard Boot Camp warm up

A) Buy in Tabata bounding

B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min.

C) CONDITIONING 12 min. AMRAP: Run 100m 12 burpees 12 Plank toe touches (per side) 12 jacknife sit ups (per side)

D) 8 min. AMRAP: 10 side plank rotations 10 plank push ups 250m run

E) Cash out Tabata v sit-ups

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Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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THU FEB 28 – 190228

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