top of page
Search
  • Mike
    • May 12, 2020

TUE MAY 12 – 200512

Warmup Standard boot camp warmup

A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run

B) STRENGTH Bottom-to-bottom Tabata Squats 8 rounds of: 20-sec squats 10-sec bottom of squat hold

C) CONDITIONING 2 x AMRAP in 4:00, rest 1:00 in between 10 box jumps (mod: 10 step ups) 5 burpees over line (same motion as bar facing burpee, mod: burpee OR sprawl)

D) ACCESSORY: CORE Tabata hollow rock/v-sit hold 4 rounds of: 20-sec hollow rocks (mod. hollow hold) 10-sec rest 20-sec V-sit hold (mod: V-ups or suitcase crunches) 10-sec rest


E) Cash out 800m run Step ups until last runner returns

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