Kinetic Bootcamp

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Today:

3 Minute AMRAP

3 Burpees

10x shuttle runs

5 Min AMRAP

10 burpees

10 shuttle runs

10 DB thrusters

7 min AMRAP

10 burpees

10 shuttle runs

10 DB thrusters

10 KB Swings

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Today:

Tabata time: 8 rounds of each.  :20 on :10 off

Mountain climbers

Flutter kicks

Sitting run

Push-ups

 

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Today:

15 Minute AMRAP

5 Burpees

10 Box Step ups

30 foot shuttle run

 

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11:30am ONLY on Monday

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11:30 only today for KBC peeps!!

Today:

AMRAP in 15

25 flutter kicks

10 KB swings

20 KB lunges

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Today:

3 Minute AMRAP of:

30 Mountain Climbers

15 Push-ups

20 Sit-ups

Rest 1 Minute, repeat for 4 minutes, rest 1 minute, repeat for 5 minutes

 

 

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Today:

18 minute AMRAP of

8 DB thrusters

16 DB lunges

8 ring dips

16 leg raises

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Hope everyone had a great weekend. What a weekend it was at CFW. Great classes full of great people! Let’s get after it this week in the gym and continue our progress.

Today:

AMRAP in 20:

10 SDHP with KB

15 Sit-ups

15 Squats

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KINETIC BOOTCAMP!!!!

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Today:

AMRAP in 8 Minutes:

20 Mountain climbers

20 Box Step Ups

10 KB swings

10 Push-ups

Rest Two Minutes

AMRAP in 8:

20 Sit-ups

30 Flutter Kicks

20 Ball Slamms

Goblet squats

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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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