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  • Mike

TUE FEB 5 – 190205

Buy in: 1 min. alligator walk, 1 min. crab walk, 1 min. straight arm plank


WOD A 3 rounds of: 1 min. shuttle sprint 1 min. floor dips 1 min. 10 high knees/1 burpee combo 1 min. step ups 1 min. push ups 1 min. rest


WOD B 400 min. run Tabata sit ups Start the tabata when the first runner returns, have others jump in as they arrive


Cash out: Tabata pull ups/trainer choice abs switch between pull ups and ab work every other interval

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240524 - FRI MAY 24

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 minut

240523 - THU MAY 23

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scissor

240522 - WED MAY 22

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) Instructors, make sure that at 1:40 of every round, that every

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