WED DEC 19 – 181219

Mike
Dec 19, 2018
1 min read

A) Buy in 800m run

B) CONDITIONING E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds): 6 burpees 12 box jumps (mod: step ups)

C) CONDITIONING 10 min. AMRAP: 2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump) 250m run 20 plank toe touches

D) CORE WORK Tabata alternating opposite arm and leg raise 8 rounds of: 20s alternating opposite arm and leg raise 10s rest

E) Cash out 400m run

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Buy in: 400m run WOD A 4 rounds of: 20 sec max pike pushups 10 sec plank hold 20 sec max alternating jumping lunges 10 sec lunge hold then THEN Run 250m, rest exactly 2 min, then proceed to WOD B WOD

260302 - MON MAR 2

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the c

260226 - THU FEB 27

WARM UP (3-5:00) Standard Boot Camp warm up A) Buy in (4:00) Tabata of partner sit ups OR solo Russian twists B) CORE/CONDITIONING (11:00) 10 min. AMRAP: 10 plank push ups 250m run 20 hollow body

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WED DEC 19 – 181219

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