Another AMRAP Boot Camp Workout

Below is my plan for Siskey Boot Camp this morning.  Obviously, if you are doing this on your own, the set-up won't be exactly the same as the field, stairs, and hill at the Siskey track.  Make up your own run, establish your own distances, and challenge yourself in your own driveway/ neighborhood.

WARM-UP = ABS: in gym (Mat and MB)

*30 sec. ea. x Plank S-L Side Swipe Toe Touches

*1 min. x MB-Shin Crunches

*30 sec. ea. x Plank Knee-Out/ Knee-In

*1 min. x MB Leg Extensions

*30 sec. ea. x Plank S-L Mtn. Climb-In (all R 1st 30 sec., switch)

AMRAPs: outside track (MB and Jump Rope)

10 min. AMRAP: bring MB and rope up to sidewalk

*100 Jump Rope on upper sidewalk, run down steps w/ MB to track

*10 ea. (20) x MB OH Lunge across field to goal (short length of field)

*10 x MB Frog Hop

*MB Run rest of way there and back, up stairs, back to start

8 min. AMRAP: bring MB and rope down to field at bottom of hill

*10 x Burpee Lateral Hop over jump rope

*20 x Taut Rope OH Squats

*3 x MB Sprint Up/ Down Hill

6 min. AMRAP: bring equip to field (to use short length)

*10 x Slam Ball Squats

*10 x Rolling MB Push-Ups

*Bkwd. MB Rolling Shuffle to goal

*Bkwd. MB Run to end of field

*Fwd. MB Sprint back to start

5 min. AMRAP: in place on field

*5 x MB Burpee

*10 x MB Squat Swing + opp. Rear Leg Lift

*15 x MB Front Squat

4 min. AMRAP: most basic!

*5 x Hand Release Push-Up

*10 x Air Squat

*15 x XFit Sit-Up

STRETCH