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Mike
1 day ago

250117 - FRI JAN 17

Buy in: 400m run, hollow body rocks as runners return, keep going for 45s after last runner returns WOD A 6 min. AMRAP: 8 squat jumps (go for maximum height on ea. jump) 8 v sit ups 8 second squat hold WOD B 8 min. AMRAP: 16 step ups 16 reverse lunges 50m sprint WOD C 12 min. AMRAP: PARTNER 1: 400m run PARTNER 2: 30 crunch ankle touches (15 per side), 15 star jumps *start with 30 crunch ankle touches after each run, no matter where you left off before the run. Cash out: Trainer’s choice abs for remaining time

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250115 - WED JUL 3

Buy in : Partner 1: 400m run, Partner 2: max sprawls. Switch. WOD A 15 min. AMRAP: 100m run 4 burpee broad jumps 20 walking lunge steps...

250114 - TUE JAN 14

Warmup Standard boot camp warm up A) Buy in 2-3x (6 min. cap) 100m run 30 side v-ups (15 per side) 30 jumping jacks B) CONDITIONING ...

250113 - MON JAN 13

Buy in : Tabata high knees (advanced: hands up over head) WOD A 7 min. AMRAP: 5 hand release push ups 10 sit ups 15 squats WOD B ...

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