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TUE SEP 4 – 180904

WarmupStandard boot camp warm up

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

B) CONDITIONING 400m run

C) STRENGTH Tabata reverse lunges THEN 1:00 bottom of the squat hold

D) CONDITIONING AMRAP in 10-12:00 8 box jumps (mod: 16 step ups) 10 air squats 200-250m run

E) ACCESSORY: ABS 4x :30 Russian twists :30 straight leg sit-ups


F) Cash out 1/2 Tabata pogo jumps THEN 1-2:00 plank hold, if time allows

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Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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