TUE MAY 5 – 200505

Mike
May 5, 2020
1 min read

Buy in: 30s high knees, 30s butt kicks, 30s toy soldiers, 60s inchworms

WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 walking lunges

WOD B Run to the hill OR 250mWOD C 3 rounds:

:30 Cossack squats

:30 Step ups

:30 Lunge switches

WOD D Hill sprint OR 100m run

WOD E 1/2 tabata flutter kicks 1/2 tabata Russian twists

Cash out: 3:00 in hollow hold, if you break the hold do sprawls for the remaining time

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260813 – THU AUG 13

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear c

260810 - TUE AUG 11

Buy In: 100m high knees / 1 min max leg lifts WOD A 12 min AMRAP: Run 100 meters 25 pushups Run 100 meters 50 flutter kicks Run 100 meters 100 mtn climbers At 5 and 10 minutes: 1 min opposite hand /

260810- MON AUG 10

Warmup Standard boot camp warm up A) Buy in Tabata burpees 8 rounds of: 20sec burpees 10sec rest B) STRENGTH 4 rounds: 45sec bench/wall push ups 15 sec rest C) CONDITIONING 15 min. AMRAP: 400m run 12

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

TUE MAY 5 – 200505

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