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WED MAY 2 – 180502

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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WED NOV 25 - 201125

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 250-meter run Pause at 7 min. for 30

TUE NOV 24 0- 201124

A) Buy in Run to Oak Hill B) CONDITIONING 8 min. AMRAP: 15 traveling frog jumps Hill sprint 20 pogo jumps C) CONDITIONING 10 min AMRAP: 20 prisoner good mornings 10 step-ups 10 squats 20 Cossack squat

MON NOV 23 - 201123

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps A) STRENGTH EMOM Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups

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