WED MAR 13 – 190313

Mike
Mar 13, 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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260312 THU MAR 12

Buy in: Partner 1: 100m sprint (50m out, 50m back) Partner 2: max suitcase crunches . Go until ea. partner has run 3 times. If early, cheer on other teams WOD A Tabata partner leg raise throw (sw

260311 - WED MAR 11

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 c

260310 - TUE MAR 10

Buy in: 30s high knees 30s butt kicks 30s toy soldiers 30s inchworms WOD A 3x 1:00 bicycle crunches 1:00 air squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill OR similar WOD C 10 min.

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"Making Atlanta stronger since 1996."

WED MAR 13 – 190313

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