Search
  • Mike

WED JAN 27 - 210127

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 star jumps WOD A 10 min. AMRAP: 10 push ups 10 Renegade rows 10 burpees WOD B 12 min. AMRAP: 200m run 10 rail pull ups OR bench dips 20 sec. cumulative hold at top of pull up OR bottom

Standard Warm up Buy in: Tabata of crunch ankle touches WOD A 400m run WOD B 45 sec. squat hold THEN 12 min. AMRAP: 100-150m run 10 walking lunges 10 window washer abs THEN 45 sec. squat hold WOD C Ta

Buy in: Partner 1: 400m run Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps 16 bench dips WOD B 12 min. AMRAP: 250m run 20 push ups At 6 minut