TUE JUN 11 – 190611

Mike
Jun 10, 2019
1 min read

Buy In: 100m high knees / 1 min max leg lifts

WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand / opposite toe lifts (while in plank)

WOD B

Tabata bench dips

WOD C 12 min AMRAP: Run 250 meters 25 situps Run 250 meters 50 Squats Run 250 meters 100 jumping jacks

At 5 and 10 minutes: 1 min max side plank

Cash Out: 100m shuttle bear crawl (3 min cutoff)

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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 JUN 11 – 190611

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