Search
  • Mike

TUE JUL 9 – 190709

Standard warm up (about 4 min.)


Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees


WOD A (19 min.) 19 min AMRAP:

4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jump w/clap overhead) 12 Box Jumps 16 v-situps

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever they left off before their run.

Every 5 min, complete 3 high knee sprawls (10 high knees + 1 sprawl per rep) each


WOD B (6 min.) 6 min team AMRAP:

20 synchronized lunges 20 synchronized side planks 20 synchronized squat jump twists


Cash Out (3 min.): 3 min plank hold. Perform one burpee every time the plank is broken.

Recent Posts

See All

MON NOV 30 - 201130

Warmup Standard boot camp warm up A) Buy in Run 400m B) STRENGTH: TRI/SHLD 6 rounds of: 30sec Pike Push ups 30sec Rest C) CONDITIONING 4 min. AMRAP: 18 bench dips 6 burpees -THEN- 250m run -THEN- Repe

FRI NOV 26 - 201126

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (G

WED NOV 25 - 201125

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

My Tribe Boot Camp Co.

Outdoor Group Fitness & Personal Training

info@mytribebootcamp.com  •  (404) 926-6295

©2020 My Tribe Boot Camp Co.