Search
  • Mike

WED MAR 17 - 210317

A) Buy in 800m run

B) CONDITIONING

E2MOM (Every Two Minutes On the Minute) for 10 min. (5 rounds):

6 burpees

12 box jumps (mod: step ups)

C) CONDITIONING

10 min. AMRAP:

2 Hatemakers (ea. HM is 5 push ups/20 mtn. climbers/burpee jump)

250m run

20 plank toe touches

D) CORE WORK

Tabata alternating opposite arm and leg raise

8 rounds of:

20s alternating opposite arm and leg raise

10s rest

E) Cash out 400m run

Recent Posts

See All

211208 - WED DEC 8

Buy in: Tabata squats WOD A 12 min. AMRAP: 10 Star jumps 10 Burpees 200-250 meter run Pause at 6 min. for 30 v-situps WOD B 15 min. AMRAP: 12 Box jumps 12 Pull Ups OR Renegade Rows (12 per side) 250-m

211207 - TUE DEC 7

Buy in: 30sec high knees, 30sec butt kicks, 30sec toy soldiers, 60sec inchworms WOD A 3x 1:00 bicycle crunches 1:00 squats 1:00 step-ups 1:00 walking lunges WOD B Run to the hill (OR SIMILAR

211206 - MON DEC 6

Warmup Standard boot camp warm up A) Buy in 400m run B) STRENGTH (part 1) EMOM for 5 minutes: 8-20 rail rows (SUB scapular push ups or renegade rows) If not enough room for everyone, have half the cla