top of page
Search
  • Mike

TUE JAN 19 - 210119

Warmup Standard boot camp warmup


A) Buy in

1:00 – plank hold

1:00 – hollow hold

1:00 – flutter kicks

400-meter run


B) STRENGTH

Bottom-to-bottom Tabata Squats

8 rounds of:

20-sec squats

10-sec bottom of squat hold


C) CONDITIONING

2 x AMRAP in 4:00, rest 1:00 in between

10 box jumps (mod: 10 step ups)

5 burpees over line (same motion as bar facing burpee, mod: burpee OR sprawl)


D) ACCESSORY: CORE

Tabata hollow rock/v-sit hold

4 rounds of:

20-sec hollow rocks (mod. hollow hold)

10-sec rest

10-sec rest


E) Cash out

800m run

Step ups until last runner returns

Recent Posts

See All

240301 - FRI MAR 1

Warmup Standard boot camp warm up A) Buy In 5 min.: Partner 1: Sprint 50m (down and back) three times Partner 2: 8 sit ups, hollow body hold switch B) CONDITIONING 12 min. AMRAP: 250m run 20 box jum

240229 - THU FEB 29

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

240227 - WED FEB 27

Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: M

bottom of page