1. THU MAY 17 – 180517

    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 (switch places during rest time) WOD B 9 min.: 250m run 30 clapping abs (15 per side) 30 plank toe touches (15 per side) WOD C 9 min.: 20 heel to sky 20 window washer abs (10 per side) 100m run WOD D 400m …Read More

  2. WED MAY 16 – 180516

    A) Buy in Tabata mountain climbers B) CONDITIONING 8-round Tabata push ups -rest 1:00 – 8-round Tabata railing pull up (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…Read More

  3. TUE MAY 15 – 180515

    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 squats (10 per side) D) ACCESSORY: ABS 4 rounds: 20s butterfly sit ups 10s rest 20s lying leg raise 10s rest E) Cash Out 5 burpees Run hill all the way to 10th Street park path 5 burpees Run back (all do b…Read More

  4. MON MAY 14 – 180514

    A) Buy in 1/2 tabata crab walk 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps C) Tabata Burpees 8 rounds: 20s burpees 10s rest D) 400m run E) ACCESSORY: CHEST/BACK 4 rounds: 20sec. max scapular push ups 10sec. rest 20sec. max push ups 10sec. rest F) Cash out 3-6 min. abs, Trainer's cholce…Read More

  5. FRI MAY 11 – 180511

    Warmup Standard boot camp warm up A) Buy in Tabata mountain climbers B) CONDITIONING 12 min. AMRAP 250-meter run 10 walking lunge steps 10 Cossacks 10 prisoner good mornings 10 box step-ups C) CONDITIONING 7 minutes: 20 sec. max box jumps 20 sec. max jumping squats 20 sec. rest Go hard and fast (with good form) on work segments D) ACCESSORY: ABS 6 minutes: 20 sec. max butterfly sit-ups 20 sec. sid…Read More

  6. THU MAY 10 – 180510

    A) Buy in Tabata suitcase crunches B) 12 min. AMRAP 250m run 6 burpee broad jumps 24 leg raises C) 12 min. AMRAP 24 clapping abs 18 step ups 12 alternating plank toe touches 100m run D) Cash out Tabata side plank rotations w/plank hold on breaks…Read More

  7. WED MAY 9 – 180509

    Warmup Standard boot camp warm up A) Buy in Tabata Crunch ankle touches B) 15 min. partner workout: P1: Run 250m P2: Max situps switch THEN P1: Run 250m P2: Max push ups switch THEN P1: Run 100m P2: Max rail pull ups switch THEN repeat cycle from the top C) Death by Burpees (15 min.) Min. 1: Perform one burpee, rest remainder of min. Min. 2: Perform two burpees, rest remainder of min. Min, 3: Perf…Read More

  8. TUE MAY 8 – 180508

    Warmup Standard boot camp warm up A) Buy in 1-2x (6 min. cap) 200-250m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING AMRAP in 15:00 800m run 50 mountain climbers (per side) 25 star jumps 25 squats C) ACCESSORY: CORE 2x :30 – opposite hand to toe touch (left leg) :30 – opposite hand to toe touch (right leg) 1:00 – plank hold D) CONDITIONING 6 min. AMRAP: 10 lunge switches 2…Read More

  9. MON MAY 7 – 180507

    Warmup Standard boot camp warm up A) Buy in 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps B) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 8-10 horizontal railing pull ups 8-10 push ups C) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips D) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hi…Read More

  10. SAT MAY 5 – 180505

      Warmup Standard Boot Camp warm up A) Buy in 5 min. Trainer's Choice B) 6 min. Partner Relay P1 Run 200m P2 10 suitcase crunches, hollow body hold C) 10 min. AMRAP 5 frog jumps Run 50m out and back 10 push ups D) 10 min. AMRAP 30 mountain climbers 20 jumping jacks 10 sprawls 200m run E) 1/2 Tabata Bench dips/Bench dip hold F) Cash out 4 min. Trainer's choice abs…Read More