THU JAN 9 – 200109

Mike

Jan 9, 2020

1 min read

Buy In: Tabata Tuck Jumps

WOD A 12 min. AMRAP: 5 Burpee Broad Jumps 10 Plank Pushups 15 Fire Hydrants (per leg) 20 v-situps At 11, 7 & 3 min. to go – everyone must complete 50 hands above head straight leg calf jumps.

WOD B 8 min. AMRAP: Run 250m 10 leg lifts 20 ground thrusts 30 bicycle crunches

Cash Out: 800m Run then 30 star jumps

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260922 - TUE SEP 22

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star ju

260921 - MON SEP 21

Buy in: 20 arm circles backward/20 arm circles forward THEN 3 rounds of: 30 sec hollow body rocks, 30 sec hollow body hold (sub any other trainer choice core movements) WOD A 12 min. AMRAP: 400-mete

260917 - FRI SEP 17

Warmup Standard Boot Camp warm up A) Buy in Run to Oak Hill (or similar distance) B) 10 min. AMRAP 30 bicycle crunches Run the hill (or similar) Run down 10 reverse lunge steps C) 10 min. AMRAP Qui

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THU JAN 9 – 200109

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