THU NOV 7 – 191107

Mike
Nov 7, 2019
1 min read

Buy in: Tabata mountain climbers

WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break) 1 min. group squat hold

WOD B 18-15-12-9-6 of: Walking lunges each leg jumping squats 100-meter run between rounds 15 minute cutoff, if finished before cutoff, go to the round of 9 and work back up

Cash out: Tabata KTE situps

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260710 - FRI JUL 10

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 min

260709 - THU JUL 9

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side mounta

260708 - WED JUL 8

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU NOV 7 – 191107

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