WED JAN 30 – 190130

Mike
Jan 30, 2019
1 min read

Warmup Standard Boot Camp warm up

A) Buy in Shuttle relay: P1: 2x50m shutttle sprint (25m down and back twice) P2: max clapping abs Keep going until everyone has done everything 3 or more times.

B) 10 min. AMRAP Run 400m 16 box jumps (mod: step ups) 8 frog jumps

C) 800m run

D) 6 min. AMRAP 5 rail pull ups 10 push ups 15 squats

E) Cash out 3-6 min. trainer’s choice abs

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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 min

260709 - THU JUL 9

Buy in: Partner relay: Partner 1 - sprints 50m out/50m back Partner 2 - maximum opposite hand to toes (alternating) Go until each has done sprint and sit ups twice WOD A Tabata side to side mounta

260708 - WED JUL 8

Buy in: Trainer’s choice tabata ab work CONDITIONING 24 min. AMRAP: 20 squats 5 burpees 20 sit ups 5 burpees 20 alternating lunges 5 burpees 20 mountain climbers (20 reps per leg) 5 burpees 20m bear

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WED JAN 30 – 190130

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