Kinetic Bootcamp

2 Rounder

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Today:

two rounds

5 Goblet Squats

25 Sit-ups

10 KB Deadlifts

20Sit-ups

15 Push-ups

15 sit-ups

20 KB toe touches

10 sit-ups

25 burpees

5 sit-ups

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Ladder up

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Suicide complex:

Run with ball, 10 ball slams

Run back med ball burpees

Run back to do 20 Russian twists

Run back to do 5 med ball cleans

All of those is one rep.

Now:

AMRAP of that comlex in 2 minutes, rest 30 seconds then

AMRAP of that comples in 3 minutes, rest 45 seconds then

AMPRAP of that complex in 4 minutes, rest 1 minute then

AMRAP of that complex in 5 minutes, rest 1:15 then

AMRAP in 6 minutes, Done.

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Tabata time ya’ll

T’day:

AMRAP in 12:

8 Kb Swings

10 Ring Rows

12 Squats

Rest 1 min

Tabata

Hollow rocks

KB Deadlift

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EMOM action

Bring your friends this week guys!! Don’t forget!!

Today:

A. EMOM for 8 minutes

5 DB overhead presses

20 squats

B. 30 seconds of work for 30 seconds of rest for 8 rounds

Push-ups

Sit-ups

 

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Tag you’re it

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Guys, this workout is going to be determined by the number of participants in class.  If there is one then there’s going to be 100, if there’s 2 there’s going to be 200 etc.

Today:

Get (X) about of squats done as fast as possible.  Number of squats will be determined by the number of people in class.  A bootcamper MUST do at least 15 squats but no more than 25 each time they’re tagged. You must rest in the plank position if you’re not squatting.

REMEMBER BRING A FRIEND DAY ALL WEEK NEXT WEEK.  WE SHOULD CALL IT BRING A FRIEND WEEK…

 

 

 

 

 

 

 

 

 

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Bring a friend?

 

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HEY everyone, it’s been a while.  I’ve asked a bunch of you if you’re interested in a bring a friend day and the answer was yes so, what do you think about next week?  I don’t want to nail it down to just one day just in case your friend can’t make it.  So, Monday, Weds, Fri and Sat you can bring a friend or friends to come workout with you.  Boom!!

Today:

A.  8 minute cap

50 Russian twists

40 Russian swings

30 Goblet squats

20 burpees

B. 2x

25 med ball slams

50 Sit ups

C.

200 jumping jacks EMOM 3 push-ups

 

 

 

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unnamedjgj

 

Give me an update on the nutrition when you see me next.  I want to know if you’ve made any changes to the diet in the last week.  Positive or negative results, let’s hear all of them.

Today:

EMOM for 7 minutes

5 Push ups

10 Sit ups

*hold the plank for remaining time on elbows and toes

then

Tabata Squats

 

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Chipper time W

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We had a great week at KBC!!  Glad to see some new faces and see some great intensity in our WODs!!

Today:

Down and Up from

50 Jumping Pull-ups

40 wall balls

30 KB lunges

20 Knee ups

10 KB shuttle runs

5 burpees

Back up the ladder!!!

 

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Station party

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station party today guys. I need max effort at a station then move on to the next.  Work hard for a given time then rest!  See you tomorrow!

Today:

1 minute at each station, 3 rounds:

Battle ropes

Burpees

Box Step ups

Goblet Squats

Band Running!!!!

Rest station

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tabata time

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Hope everyone got something out of the nutrition class we had on Saturday.  Remember to try and take one small thing out that you know is unfavorable this week.  Also, if you can look at your plate and see all three macro nutrients on your plate then you’re doing well.  Keep it up folks

Today:

Tabata

Dumbell push-press

Plank hold

Squats

 

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