Today: 3 rounds for time Run 400m 15 Db hang cleans 15 Db Push-press
Kinetic Bootcamp
Thursday Bootcamp
Today: 50-40-30-20-10-5 Squats Jumping Pull-ups Double Leg Raises
Weds Bootcamp
Today: 5 Rounds 10 wallballs 10 KB swings 10 Push-ups Run 200m
Tuesday Bootcamp
Today: Row 2K for time
Friday Bootcamp
Today: 3 rounds Run 200 30 Dumbell Thrusters 30 Air Squats
Thursday Bootcamp
Today: 30-20-10 Wall Balls Sit-ups Push-ups Run 200m between rounds
Weds Bootcamp
Today: 5 Rounds 15 Box Jumps 15 KB Front Squats Every 2 minutes complete 2 burpees
Tuesday Bootcamp
Today: 3 RFT 15 Dumbell thrusters 21 Push-ups Rest 2 minutes AMRAP in 10 minutes 15 Sit-ups 8 Burpees
Monday Bootcamp
Today: 4RFT Run 200m 30 MTN Climbers 15 KB Swings
Friday Bootcamp
Today: 4 rounds, 1 min of each movement, rest after all movements KB SDHP Squats Box Jumps KB Swings Rest 1 minute, repeat.
Today's WOD
Wednesday, December 4th
Strict Press – 3×5 at 85-90% of 5RM Push Press – 2×5 at 110-120% of 5RM
JT – 15 min cap 21/15/9 Handstand Push Ups | 1-2 Mats | Z-Press Ring Dips | Assisted Ring Dip | Bench Dip Push ups | Knee Push ups
For today’s JT we should not expect any PRs after the shoulder volume we just did in the strength. Instead, lets cut our sets a little smaller and take more frequent breaks to prevent that lactic buildup.
Posted in Workout of the Day
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