Today: 4 rounds 15 Front Squat 8 Burpee over KB 15 KB SDHP
Kinetic Bootcamp
Friday Bootcamp
Today 5 rounds Run 400 Row 500m
Thursday Bootcamp
Today: 10 rounds for time 10 Ring Rows 10 Push-ups 10 Box Jump overs
Weds KBC
Today: 4 rounds for time 15 Squats 15 Knee raises from the pull-up bar 15 KB swings *every 2 mins complete 20 crunches and then continue.
Tuesday Bootcamp
Today: In 15 minutes complete as many rounds as possible. Lunge one length of the turf with a plate overhead. 15 Plate ground to overhead Lunge Back 15 Push-ups
Monday Bootcamp
Today: 5 rounds run 400m 15 Wall Balls 5 Burpees
Friday Bootcamp
Today: A. 3 Sets of 10 single arm Dumbell bent over Rows (each arm). Go up each set B. 4 rounds for time: 16 overhead walking lunges 16 Plate ground to overhead Run 200m
Thursday Bootcamp
Today: 3 rounds for time: 15 DB thrusters (30, 20) 15 (depending on level) Jumping pull-ups or Ring Rows. *Pick the harder of the to movements an challenge yoursefl **Keep intensity very high.
Weds Bootcamp
Today: 20 minutes AMRAP: 5 burpees 10 full sit-ups 15 MTN Climbers 20 Squats 25 Hollow Rocks
Tuesday Bootcamp
Today: 5 rounds for time: 30 Jump ropes 20 Hand release push-ups 10 Heavy KB front squats