TUE MAR 26 – 190326

Mike
Mar 25, 2019
1 min read

WarmupStandard boot camp warm up

A) Buy in 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 400m run

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

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

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

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

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251216 - TUE DEC 16

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

251211 - THU DEC 11

Buy in : 1/2 Tabata squat, 400-meter run, 1/2 tabata squat (start second 1/2 tabata when second runner arrives) WOD A 2 min. plank hold THEN (no rest between) 8 min. AMRAP: 100m run 20 V sit-ups THEN

251210 - WED DEC 10

Buy In : Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps (mod: 20 broad jumps) 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups (mod: 20 hollow body rocks) 100m Run (50m out

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TUE MAR 26 – 190326

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