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TUE JAN 28 – 200128

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 20-sec V-sit hold (mod: V-ups or suitcase crunches) 10-sec rest


E) Cash out 800m run Step ups until last runner returns

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240219 - MON FEB 19

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240216 - FRI FEB 16

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 sc

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