top of page
Search
  • Mike

WED FEB 12 – 200212

Warmup Standard boot camp warm up

A) BUY IN Shuttle sprints and sprawls. 4:00: Have class do continuous 100m (50m out and back) shuttle sprints (SPRINT, DON’T JOG). Stop every 20 seconds for 20 seconds of sprawls, continuing pattern until time runs out.

B) CONDITIONING 3 rounds of: :45 star jumps :15 rest :45 push ups :15 rest :45 stair runs or step ups (only if no stairs) :15 rest :45 bench dips :15 rest

C) CONDITIONING 3 rounds of: :30 opposite arm/leg raise :30 10 mountain climbers/1 jump w/hands over head :30 plank toe touches :30 crunch ankle touches :30 hollow body rocks :30 rest There is no rest time between movements. Everyone transition immediately to next exercise every 30 sec.


D) CONDITIONING 400m run

E) Cash out Tabata core work (trainer’s choice). Double tabata if time allows!!

Recent Posts

See All

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

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 r

Standard warm up (about 4 min.) Buy In (2 min.): 1 min jumping jacks / 1 min hands up high knees WOD A (19 min. PARTNER WOD) 19 min AMRAP: 4 Hate Makers (One HM = 5 push ups + 20 mtn. climbers + 1 jum

bottom of page