THU MAY 21 – 200521

Mike
May 20, 2020
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

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A) Buy in 800m run B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups) C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 pus

260210 - TUE FEB 10

Buy In : 100m high knees 1 min max lying leg raises WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes:

260209 - MON FEB 9

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU MAY 21 – 200521

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