top of page
Search
  • Mike
    • Jul 30, 2019

TUE JUL 30 – 190730

Warmup: Standard boot camp warm up

A) Buy in (2-3 min.) Duck walk meet and greet Everyone spreads out, then duck walks until everyone has duck walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING (2-4 min.) 400m run

C) STRENGTH (5:00) Tabata reverse lunges THEN 1:00 bottom of the squat hold

D) CONDITIONING (10-12:00) AMRAP in 10-12:00 8 box jumps (mod: 16 step ups) 10 air squats 200-250m run

E) ACCESSORY: ABS (4:00) 4x :30 Russian twists :30 straight leg sit-ups


F) Cash out (3-4 min.) 1/2 Tabata pogo jumps THEN 1-2:00 plank hold, if time allows

Recent Posts

See All

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

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

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 minu

bottom of page