Today: 15 min AMRAP 10 Box Jumps or Step-ups 1 Bear Crawl to the other end of turf 10 Burpees Bear crawl back to box and repeat.
Kinetic Bootcamp
Weds, Jan 18th
Today: AMRAP in 5: 12 DB thrusters 12 Ring Rows Rest 2 minutes AMRAP in 8 12 DB push press 12 jumping pull-ups
Tues, Jan 17th
Today: 3 rounds for time: 50 Mountain climbers 40 Sit-ups 30 Squats 20 KB Swings 10 push-ups
Friday!
Today: Tabata: Hollow Rock :20 on :10 off for 8 rounds Then 5 Rounds for time of: 10 Jumping lunges 8 Ball slams 10 Push-ups
Thurs, Jan 12
Today: 5 rounds for time: 50 Jump Ropes 10 DB Push Press 30 Mountain Clmibers
Tues, Jan 10th
Today: AMRAP in 12 minutes Run 200m 20 KB swings (10 with left, 10 with right) 15 Goblet squats 3 burpees
Monday, Jan 9th
Today: Tabata Squats 8 rounds then Tabata Push-ups 8 rounds then EMOM for 8 minutes complete 3 shuttle sprints
Friday, Jan 6th
Today: 8 rounds for time 30 Jumping Jacks 20 Squats 10 KB swings *start each round with 5 burpees
Thursday, Dec 5th
Reminder that Friday Bootcamp is at 5:30pm. Today: 30-20-10 DB thrusters Push-ups Rest 2 minutes AMRAP in 3 minutes: Sit-ups
Weds, Jan 4th
Today: 21, 18,15, 12, 9, 6, 3 Overhead walking lunge with plate (25, 10) Push-ups Crunches
Today's WOD
Friday, April 19th
Back Squat – 6×3 at 70%, rest 60-90s
Strength – shortening the rest on the strength, try to keep it closer to the 60 seconds mark
“7 7 7” 7 Rounds for Time 7 TTB | K2E | Knee Raise 7 Front squats 135/95 | 115/85 | 95/65
Workout – looking to stay unbroken here for the whole workout.
Posted in Workout of the Day
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