TUE SEP 8 – 200908

Mike
Sep 8, 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 250m

WOD 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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260724 - FRI JUL 24

Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks (alternating 5 per side) 10 good mornings 10 box s

260723 - THU JUL 24

Buy in: 100m shuttle (50m out/50m back) partner relay – tag off between run and crunch ankle touches until each has done both twice WOD A 8 min. AMRAP: 10 side lunge steps (5 ea. direction) 20 scisso

260721 - TUE JUL 21

Warmup 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-se

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

TUE SEP 8 – 200908

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