Kinetic Bootcamp

Friday March 4

2 rounds of:

2 minutes cal row

2 minutes rest

2 minutes DB step ups

2 minutes rest

2 minutes sit ups

2 minutes rest

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Wednesday March 2

Part I

4×10 single leg DB RDL (each leg)

*10 v ups after each set

Part II

3 min AMRAP

7 KB deadlifts

5 burpees

Rest 90 seconds, repeat

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Monday February 29

Benchmark #2

5 rounds for time:

400 m run

25 goblet squats

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Saturday February 27

200 m run

20 DB Strict Press

10 ring rows

200 m run

20 DB push press

10 ring rows

200 m run

20 DB thrusters

10 ring rows

200 m run

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Friday February 26

3 rounds of max reps:

1 min single/double unders

1 min wall balls

1 min plate ground to overhead

1 min OH plate lunges

1 min rest

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Wednesday February 24

Benchmark #1

For time:

500m row

50 squats

40 sit ups

30 push up

20 pull ups

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Monday February 22nd

Part I

11 min AMRAP

3-6-9-12 etc…

goblet squats

DB push press

Part II

EMOM 9 minutes

Min 1- 15 russian twists w/kb

Min 2- plank hold

Min 3- 30 mountain climbers

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DSC_1906Saturday

 

25 min time cap (in teams of 2)

*runs are together, work split up

800 m

40 burpees

40 sit ups

400 m run

30 burpees

30 sit ups

200 m run

20 burpees

20 sit ups

 

100 m run

10 burpees

10 sit ups

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DSC_1923

Friday:

5 rounds for time of:

200 m medball carry

12 box jump overs

12 KB deadlifts

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DSC_1931Wednesday

 

For time:

20 pull-ups

20 burpees

20 OH plate lunges

20 goblet squats

20 OH plate lunges

20 burpees

20 pull-ups

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