top of page
Search
  • Mike

WED JUN 12 – 190612

Warmup Standard boot camp warm up

A) BUY IN (4:00) 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 (12:00) 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 (7:00) 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 (approx. 3:00) 400m run

E) Cash out (4-8 min.) Tabata core work (trainer’s choice). Double tabata if time allows!!

Recent Posts

See All

240722 - MON JUL 22

Buy in: 3 min. of: 20 step-ups 10 good mornings (do movement with hands behind head) THEN 400-meter run WOD A 12 min. AMRAP: 10 1-arm wall push up or rail push up (5 per arm) 10 normal push ups 25

240719 - FRI JUL 19

Buy in: Tabata hollow body hold WOD A Tabata sit ups 400m run WOD B 6 min. AMRAP: 20 step ups 20 wall push ups 20 supermans WOD C Tabata star jumps 400m run WOD D 6 min. AMRAP: 20 leg raises 20 scisso

240718 - THU JUL 18

Buy In: Tabata Tuck Jumps WOD A 15 min. AMRAP: 10 Burpee Broad Jumps 20 Fire Hydrants (10 per leg) 20 V-ups 10 Plank Pushups 100m Run (50m out and back) At 11, 7 & 3 min. to go – everyone must complet

Comments


bottom of page