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  • Mike

TUE JUL 21 – 200721

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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240416 - TUE APR 16

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

240415 - MON APR 15

Buy in: Tabata Reverse Crunch with Hip Raise WOD A (TRIS/SHLD) 12 min. AMRAP: 10 bench dips 10 pike push ups 50m run WOD B Tabata Lying Leg Raise WOD C (chest/back) 10 min. AMRAP: 8 plyometric push up

240411 - THU APR 11

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 &

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