top of page
Search
  • Mike

WED JAN 13 - 210113

A) Buy in Tabata mountain climbers


B) CONDITIONING

8-round Tabata push ups

-rest 1:00 –

8-round Tabata railing pull up OR renegade rows

(1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.)


C) ACCESSORY: shoulders/core

6 min.:

30 sec. max pike push ups

30 sec. plank hold

30 sec. hollow body hold


D) CONDITIONING

10 min. AMRAP:

100-meter backward/forward shuttle run (50m backward out/50m forward back)

2 Bear crawl squares

6 inchworms

12 bench dips

E) Cash out 400m run

Recent Posts

See All

Buy in: Tabata sprinting WOD (22:30) 3 rounds: :45 Squats :45 Step ups :45 Ground thrusts :45 Knees to elbows sit ups :45 Supermans :45 Push ups :45 Star jumps :45 Pull ups :45 Burpees :45 Tuck jumps

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

Warmup Standard boot camp warm up A) Partner Buy in (approx. 6 min.) P1: 100m shuttle sprint (50m out and back) P2: 8 fast sit-ups, then high knees until partner is back Go until each has run 3 times

bottom of page