THU JAN 24 – 190124

Mike
Jan 24, 2019
1 min read

Warmup Standard boot camp warm up

A) Buy in 1/2 Tabata v-sit ups 1/2 Tabata hollow body rocks

B) CONDITIONING 12 min. Partner AMRAP: P1: Run 100m P2: Hollow body hold Before switching, P1 & P2: 12 partner push ups

C) CONDITIONING 4 min AFAP: 10 jumping squats, 10 sprawls, 10 side plank rotations, repeat Rest 30s 4 min. AFAP: 10 candlestick get ups, 10 star jumps, 10 suitcase crunches, repeat

D) Run 400m

E) Cash out Trainer’s choice :30 core work segments for 3-6 min. as time allows

Recent Posts

See All

251110 - MON NOV 10

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

251106 THU NOV 6

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

251105 - WED NOV 5

Warmup Standard Boot Camp warm up A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times. B)

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU JAN 24 – 190124

Recent Posts