TUE SEP 17 – 190917

Mike
Sep 17, 2019
1 min read

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

E) CASH OUT Trainer choice as time allows

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260310 - TUE MAR 10

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.

260309 - MON MAR 9

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 s

260306 - FRI MAR 6

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

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"Making Atlanta stronger since 1996."

TUE SEP 17 – 190917

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