THU SEP 12 – 190912

Mike

Sep 12, 2019

1 min read

Buy in: 1 min max lunge switches / 30 second lunge hold / 30 sec lunge hold other leg

WOD A 10 min AMRAP 25 squats run 250m 25 side to side mtn climbers (per side) run 250m 25 pike pushups run 250

WOD B 10 min AMRAP: 25 v-situps run 250m 25 pushups run 250m 25 sprawls run 250m

WOD C 6 min AMRAP: 25 curtsy squats 50m broad jumps 25 plank pushups 50m frog jumps

Cash out: 1 min hollow body rocks / 1 min hold

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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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"Making Atlanta stronger since 1996."

THU SEP 12 – 190912

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