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  • Mike

TUE MAY 14 – 190514

Warmup Standard boot camp warm up


A) Buy in 1-2x (6 min. cap) 200-250m run 30 side v-ups (15 per side) 30 jumping jacks


B) CONDITIONING AMRAP in 15:00 800m run 50 mountain climbers (per side) 25 star jumps 25 squats


C) ACCESSORY: CORE 2x :30 – opposite hand to toe touch (left leg) :30 – opposite hand to toe touch (right leg) 1:00 – plank hold


D) CONDITIONING 6 min. AMRAP: 10 lunge switches 20 plank toe touches 100m run

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Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

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

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

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