Kinetic Bootcamp

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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Tabata time ya’ll

T’day:

AMRAP in 12:

8 Kb Swings

10 Ring Rows

12 Squats

Rest 1 min

Tabata

Hollow rocks

KB Deadlift

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EMOM action

Bring your friends this week guys!! Don’t forget!!

Today:

A. EMOM for 8 minutes

5 DB overhead presses

20 squats

B. 30 seconds of work for 30 seconds of rest for 8 rounds

Push-ups

Sit-ups

 

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Tag you’re it

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Guys, this workout is going to be determined by the number of participants in class.  If there is one then there’s going to be 100, if there’s 2 there’s going to be 200 etc.

Today:

Get (X) about of squats done as fast as possible.  Number of squats will be determined by the number of people in class.  A bootcamper MUST do at least 15 squats but no more than 25 each time they’re tagged. You must rest in the plank position if you’re not squatting.

REMEMBER BRING A FRIEND DAY ALL WEEK NEXT WEEK.  WE SHOULD CALL IT BRING A FRIEND WEEK…

 

 

 

 

 

 

 

 

 

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Bring a friend?

 

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HEY everyone, it’s been a while.  I’ve asked a bunch of you if you’re interested in a bring a friend day and the answer was yes so, what do you think about next week?  I don’t want to nail it down to just one day just in case your friend can’t make it.  So, Monday, Weds, Fri and Sat you can bring a friend or friends to come workout with you.  Boom!!

Today:

A.  8 minute cap

50 Russian twists

40 Russian swings

30 Goblet squats

20 burpees

B. 2x

25 med ball slams

50 Sit ups

C.

200 jumping jacks EMOM 3 push-ups

 

 

 

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unnamedjgj

 

Give me an update on the nutrition when you see me next.  I want to know if you’ve made any changes to the diet in the last week.  Positive or negative results, let’s hear all of them.

Today:

EMOM for 7 minutes

5 Push ups

10 Sit ups

*hold the plank for remaining time on elbows and toes

then

Tabata Squats

 

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Chipper time W

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We had a great week at KBC!!  Glad to see some new faces and see some great intensity in our WODs!!

Today:

Down and Up from

50 Jumping Pull-ups

40 wall balls

30 KB lunges

20 Knee ups

10 KB shuttle runs

5 burpees

Back up the ladder!!!

 

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Station party

deff

station party today guys. I need max effort at a station then move on to the next.  Work hard for a given time then rest!  See you tomorrow!

Today:

1 minute at each station, 3 rounds:

Battle ropes

Burpees

Box Step ups

Goblet Squats

Band Running!!!!

Rest station

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