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  • Mike

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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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

Buy in: Tabata star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta