WED SEP 8 - 210908

Mike
Sep 7, 2021
1 min read

A) Buy in Tabata mountain climbers

B) CONDITIONING

8-round Tabata push ups

-- rest 1:00

8-round Tabata railing pull up OR renegade rows (1/2 of group may start on pull ups if not enough room for everyone to do pull ups at same time.)

C) ACCESSORY: shoulders/core

6 min.:

30 sec. max pike push ups

30 sec. plank hold

30 sec. hollow body hold

D) CONDITIONING

10 min. AMRAP:

100-meter backward/forward shuttle run (50m backward out/50m forward back)

2 Bear crawl squares

6 inchworms

12 bench dips

E) Cash out 400m run

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260827 - THU AUG 27

Buy in: Tabata mountain climbers WOD A 1 min. group squat hold THEN (without break) 12 min AMRAP: 400-meter run 20 squat side steps (10 each direction) 20 step ups THEN (after 12 min., without break)

260825 - TUE AUG 25

Buy in: 1:00 group squat hold 20 walking lunge steps 250-meter run Squat hold until all runners return WOD A 12 min. AMRAP: 15 frog jumps 12 good mornings (put hands behind head) 9 squats

260824 - MON AUG 24

A) Buy in (approx 5 min) 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits OR other ab choice 10 box jumps C) Tabata Burpees (4 min.) 8 rounds: 20s burpees 10s rest D) 400m run

OUTDOOR GROUP FITNESS

& PERSONAL TRAINING

"Making Atlanta stronger since 1996."

WED SEP 8 - 210908

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