TUE JUL 14 – 200714

Mike
Jul 13, 2020
1 min read

Buy in: 1:00 group squat hold, 20 walking lunge steps, 250-meter run, squat hold until all runners return

WOD A

12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

250m run

WOD B

10 min. AMRAP:

15 star jumps

12 v sit-ups

9 reverse lunges per leg

100m run

WOD C

Tabata KTE sit ups

Cash out: Bottom of squat hold (2-4 min., depending on time left)

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260303 - TUE MAR 3

Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

260302 - MON MAR 2

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the c

260226 - THU FEB 27

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

TUE JUL 14 – 200714

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