Kinetic Bootcamp

DSC_1929Friday

 

5 min AMRAP:

5 wallballs

25 single unders

 

Rest 1 minute

 

5 min AMRAP:

5 HR push ups

25 high knees
Rest 1 minute

 

5 min AMRAP:

5 pull-ups

25 tuck jumps

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DSC_1948Wednesday

 

EMOM 12:

Odd- 10 pull-ups

Even- 10 knee raises

 

then:

4 rounds for time:

5 burpees

10 box jump

15 russian twist w/kb

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DSC_1924Monday:

3 rounds NOT for time:

4 turkish get ups ( 2 each arm)

15 m broad jump

THEN

10 rounds for time:

10 wall balls

100 m sprint

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Buy In: Tabata pull-ups

WOD A:

9 min AMRAP:
10 kettlebell swings
20 box jumps
30 jumping jacks

5 burpees every 3 min.

Wod B

9 min AMRAP:
10 goblet squats

20 step ups

30 sit ups

5 burpees every 3min.

Cash Out: Tabata pushups / mtn climbers on breaks

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Saturday

Buy In: 400m run

3 Rounds:

1 min mountain climbers
1 min Box Jumps
1 min 10 bicycle kicks / 2 v-situps
1 min Pushups
1 min 10 high knees, 4 stationary lunges
1 min dips
1 min Rest

Cash out: 400m SPRINT!

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Friday

Buy In: Tabata pull-ups

WOD A:

9 min AMRAP:
10 kettlebell swings
20 box jumps
30 jumping jacks

5 burpees every 3 min.

Wod B

9 min AMRAP:
10 goblet squats

20 step ups

30 sit ups

5 burpees every 3min.

Cash Out: Tabata pushups / mtn climbers on breaks

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Wednesday

Buy In: Tabata high knees

WOD A
7 min. AMRAP:
5 push ups
10 sit ups
15 squats

WOD B
6 min. AMRAP:
20 bicycle crunches
20 mountain climbers
20 jumping jacks

WOD C
5 min. AMRAP:
10 alternating lunge steps
10 squat jumps
3 burpees

Cash out: Tabata flutter kicks

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Monday

WOD A
10 min AMRAP:
10 squat/squat jump combos (1 squat followed by squat jump)
10 v-sit ups
10 push ups
10 supermans
Last minute: group squat hold

WOD B
10 min. AMRAP:
10 burpees
100m shuttle sprint (50m out and back)
10 push ups
100m shuttle sprint
10 tuck jumps
100m shuttle sprint

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Today:

10 Ring rows

10 knee raises

20 Push-ups

20 Ring Rows

30 wall balls

30 ball slams

40 sit-ups

40 V-ups

50 Bicycle kicks

50 Crunches

Run 1 lap

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Today:

5 Rounds

10 burpees

20 Box Jumps

30 Squats

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