Kinetic Bootcamp

Friday May 20

Part I- EMOM 8 min

Even- 6 toes to bar

Odd- 8 single arm DB swings (each arm)

Part II- 9 min AMRAP

20 flutter kicks

20 step ups

20 box push ups

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Wednesday May 18

22 min AMRAP

20 burpees

30 sit ups

40 squats

50 mountain climbers

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Monday May 16

Benchmark #3

For time:

150 wallballs

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Saturday May 14

Part I- Tabata high knees w/ squat hold on rest

Part II- Partner WOD-AMRAP 20 min

Partner 1: 50 lunges

Partner 2:

5 burpees

10 Ring Row

20 tuck jumps

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Friday May 13

Part I- 2 rounds of 30 sec max split jumps/ 30 sec max push ups

Part II- 8 min AMRAP

200 m run

30 mountain climbers

200 m run

30 sit ups

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Wednesday May 11

Benchmark #2

5 rounds for time of

400m run

25 goblet squats

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Monday May 9

Part I- 10 min AMRAP

10 burpees

10 box jumps

10 dips

10 push ups on box

Part II- 6 min AMRAP

20 bicycle kicks

20 flutter kicks

10 v-ups

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Saturday May 7

Partner Workout

Partner #1 squat hold/ Partner #2 400 m run

Partner #1 plank hold/ Partner #2 25 burpees

Partner #1 Bar hang/ Partner #2 50 squats

Parnter #1 wall sit/ Partner #2 30 sit-ups

 

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Friday May 6

Part I-  2 rounds of 30 sec max squats/ 30 sec max sit-ups

Part II-

3 rounds of:

1 min burpee tuck jump

1 min KB SDHP

1 min V-Ups

1 min push-ups

1 min rest

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Wednesday May 4

Tabata Mountain climbers

 

10 min AMRAP of

30 m DB lunges

15 DB thrusters

 

Tabata Flutter kicks

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