WED MAY 2 – 180502

Mike
May 2, 2018
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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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.

260309 - MON MAR 9

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 s

260306 - FRI MAR 6

Buy In: Tabata side to side mountain climbers / 2 pushups during breaks for more work!! WOD A 5 min AMRAP: 15 lunge steps 15 squats WOD B 5 min AMRAP: 15 situps 15 plank pushups WOD C 5 min AMRAP: 100

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& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED MAY 2 – 180502

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