top of page
Search
  • Mike

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

240613 - THU JUN 13

Warmup Standard Boot Camp warm up A) Buy in Tabata bounding B) STRENGTH EMOM (Every Minute On The Minute) for 4 min.: :20 Hollow body hold 10 suitcase crunches Rest remainder of min. C) CONDITIO

240611 - TUE JUN 11

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WO

240610 - MON JUN 10

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

Comments


bottom of page