top of page
Search
mike78511

231201 - FRI DEC 1

Warmup Standard boot camp warm up A) Buy in (approx. 4 min.) 400m run Jumping jacks until all return 1 minute of bounding B) CONDITIONING (10 min.) 4x: :30 prisoner good mornings :30 jumping squats (GO LOW AND FAST ON THESE) :30 walking lunges :30 fast feet (FAST!!!!!) :30 rest C) CORE WORK (4 min.) 4x: 30 hollow hold :30 crunch ankle touch NO REST BETWEEN MOVEMENTS D) CONDITIONING (10 min.) (NO REST BETWEEN SECTIONS) 1/2 tabata power step ups THEN 6 min.: 100m shuttle sprint (50m out and back) 20 mountain climbers 10 sit ups THEN 1/2 tabata normal step ups E) Cash out (2-4 min.) 1/2 tabata OR full tabata (as time allows) of trainer’s choice abs




Recent Posts

See All

241030 - WED OCT 30

“Danielle’s Partner Party” Buy In: 2 minute partner squat hold with cross arm handgrip (MOD: SYNCHRONIZED SQUAT HOLD) WOD A [12...

241029 - TUE OCT 29

Standard boot camp warmup A) Buy in 1:00 – plank hold 1:00 – hollow hold 1:00 – flutter kicks 400-meter run B) STRENGTH...

241028 - MON OCT 28

A) Buy in (approx 5 min) 1/2 tabata crab walk OR opposite arm/leg raise 400m run B) 10 min. AMRAP 10 bench dips 10 v sits 10 box jumps ...

Comments


bottom of page