top of page
Search
  • Mike
    • Oct 13, 2020

TUE OCT 13 – 201013

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


WOD A

3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges


WOD B

Run to the hill (OR SIMILAR)


WOD C

10 min.

8 burpees

16 hollow body rocks Hill sprint (OR SIMILAR)


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

Recent Posts

See All

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping

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

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 botto

bottom of page