THU OCT 24 – 191024

Mike
Oct 23, 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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260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU OCT 24 – 191024

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