THU SEP 24 – 200924

Mike

Sep 23, 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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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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& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

THU SEP 24 – 200924

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