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TUE MAY 29 – 180529

Warmup Standard boot camp warm up


A) Buy in Lunge meet and greet Everyone spreads out, then lunge walks until everyone has lunge walked up to everyone else and fist bumps/shakes hands with every class member

B) CONDITIONING 10 min. AMRAP: 250m run 30 sec. plank hold (ea. person counts for themselves) 40 mountain climbers

C) STRENGTH Bottom to bottom tabata squats: 8 rounds of: 20s squats 10s squat hold

D) CONDITIONING 6 min. AMRAP: 60 hign knees 10 box jumps (mod: 20 step ups) 20 Russian twists (10 per side)

E) ACCESSORY: ABS 3x 1:00 – hollow hold 1:00 – lying leg raise

F) Cash out 250-400m run, as time allows

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SAT DEC 5 - 201205

Buy in: 2 min. plank hold, then Run to Oak Hill WOD A 12 min. AMRAP: Backward uphill run (run down normal) 20 air squats 20 walking lunge steps WOD B 12 min. AMRAP: Hill sprint 30 jumping squats 15 kn

FRI DEC 4 - 201204

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hol

THU DEC 3 - 201203

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jumps 20 V-sit

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