Kinetic Bootcamp

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AMRAP in 15

10 Push-ups

10 goblet squats

10 DB presses

20 KB swings

50 flutter kicks!

Get after it

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Today:

:20 of work :10 rest.  Move from one to the next every iteration.

Tabata style!!

Mountain climbers

Sitting Run

Flutter kicks

Suicide runs

Finish with some Ab work

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Today:

2 rounds

800m run

25 SDHP

25 Burpees

25 KBS

25 Goblet Squats

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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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