TUE SEP 4 – 180904

Mike
Sep 3, 2018
1 min read

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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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

260305 - THU MAR 5

Warmup Standard Boot Camp warm up A) Buy in Tabata partner sit ups OR solo Russian twists B) 10 min. AMRAP 10 plank push ups 250m run 20 hollow body rocks C) 8 min. AMRAP 5 burpee tuck jumps 10 plan

260304 - WED MAR 4

Buy in: Partner relay – Partner 1: sprints 50m out/50m back Partner 2: maximum sit ups. Switch. Go until each has done sprint and sit ups twice WOD A Tabata burpees WOD B 10 min. AMRAP: 20 star jum

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TUE SEP 4 – 180904

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