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  • Mike

WED DEC 30 - 201230

Buy in:

1 min. group squat hold

400m run

Squat hold as runners return until 20 sec. after last runner returns


12 min. AMRAP:

250m run

20 mountain climbers

20 squats

20 KTE sit ups


Tabata hollow body rocks


10 min.

10 pull ups (sub scapular push ups)

100m SPRINT (no jogging!)

10 step ups

10 wall push ups

Cash out:

1/2 tabata scissor kicks

1/2 tabata alternating opposite toe touches (lower back must leave the ground)

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240620 - THU JUN 20

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches. Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (switch p

240618 - TUE JUN 18

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 400m run 50 mountain climbers (per side) 25 star jump

240617 - MON JUN 17

Buy in: Tabata suitcase crunches WOD A 12:00 AMRAP: 12 pull ups OR renegade rows 12 pike push ups 250m run WOD B 12:00 AMRAP: 400m run 10 step ups 10 bench dips Cash out: 1:00 plank hold, 30sec superm


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