Today: 15 min AMRAP 10 Box Jumps or Step-ups 1 Bear Crawl to the other end of turf 10 Burpees Bear crawl back to box and repeat.
Kinetic Bootcamp
Weds, Jan 18th
Today: AMRAP in 5: 12 DB thrusters 12 Ring Rows Rest 2 minutes AMRAP in 8 12 DB push press 12 jumping pull-ups
Tues, Jan 17th
Today: 3 rounds for time: 50 Mountain climbers 40 Sit-ups 30 Squats 20 KB Swings 10 push-ups
Friday!
Today: Tabata: Hollow Rock :20 on :10 off for 8 rounds Then 5 Rounds for time of: 10 Jumping lunges 8 Ball slams 10 Push-ups
Thurs, Jan 12
Today: 5 rounds for time: 50 Jump Ropes 10 DB Push Press 30 Mountain Clmibers
Tues, Jan 10th
Today: AMRAP in 12 minutes Run 200m 20 KB swings (10 with left, 10 with right) 15 Goblet squats 3 burpees
Monday, Jan 9th
Today: Tabata Squats 8 rounds then Tabata Push-ups 8 rounds then EMOM for 8 minutes complete 3 shuttle sprints
Friday, Jan 6th
Today: 8 rounds for time 30 Jumping Jacks 20 Squats 10 KB swings *start each round with 5 burpees
Thursday, Dec 5th
Reminder that Friday Bootcamp is at 5:30pm. Today: 30-20-10 DB thrusters Push-ups Rest 2 minutes AMRAP in 3 minutes: Sit-ups
Weds, Jan 4th
Today: 21, 18,15, 12, 9, 6, 3 Overhead walking lunge with plate (25, 10) Push-ups Crunches
Today's WOD
Friday, December 27th
***No 5am or 6am***
Turkish Get Up Skill Work ~ 15 minutes
Turkish get up – we will work on efficiency and proper mechanics of the movement, and then build to a heavy for the day with the remainder of 15 minutes.
AMRAP 4:
7 Squat Cleans 95/65 | 75/55 | 45/35
20 DU/40SU
Rest 2 min
AMRAP 4:
5 Squat Cleans 115/85 | 95/65 | 75/55
20 DU/40SU
Rest 2 min
AMRAP 4:
3 Squat Cleans 135/95 | 115/85 | 95/65
20DU/40SU
Workout – we’ll be practicing quick transitions and quick cycling for our squat cleans today. Weight should be unbroken for all 3 AMRAPs here.
Posted in Workout of the Day
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