Today: 15 Minute amrap 3 Push -ups 3 Crunches 3 Jumping lunges Increase by 3 each round to get as far as you can in 15 minutes
Kinetic Bootcamp
KBC
Today: 5 rounds for time: 25 lateral jumps over KB 10 Goblet Squats 15 Push-ups
Bootcamp!
Today: As many rounds as possible in 20 minutes 10 Crunches 15 Squats 10 Kettlebell swings Every 2 minutes perform 3 burpees!!
Friday December 23rd
Today: 3 Rounds: 10 pushups, 50m walking lunges, 5 burpees
Weds December 21st
Today: 3 Rounds: 50 sit-ups, 400m run
Monday Dec 19th
Today: 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups
Saturday, Dec 17th
Today: 10,9,8,7,6,5,4,3,2,1 Push-ups Kettlebell swings Hanging Knee-ups
Friday Dec 16th
Today: Every minute on the minute for 5 mins: 25 situps Every minute on the minute for 5 mins: 30 lunges Every minute on the minute for 5 mins: 10 burpees
Weds December 14th
Today: 3 Rounds: 20 jumping lunges, 20 jumping squats
Monday Dec 12th
Today: 50-40-30-20-10 tuck jumps, situps
Today's WOD
Saturday, December 28th
New Years Eve WOD: “12/31”
30 Min Cap, teams of 2
31 Push Press 115/85 | 95/65 | 75/55
31 Chest-To-Bar PU | PU | Assisted or ring row
31 Snatches 115/85 | 95/65 | 75/55
31 Med Ball Cleans 20/14 | 14/10 | 10/6
31 TTB | K2E | Knee Raise
31 HSPU | Pike Push Ups | Hand Release Push Ups
31 Box Jumps 30″/24″ | 24″/20″ | Step Ups
31 Front Squats 115/85 | 95/65 | 75/55
31 Burpees
31 Thrusters 115/85 | 95/65 | 75/55
31 Med Ball OH Lunges 20/14 | 14/10 | 10/6
Cash out: 2025m Row (split however)
Lots of movements today, so we’ll spend ~20 minutes warming up by going through these movements unweighted. We’ll have to move quickly throughout the workout if we want to finish the cash out.
Posted in Workout of the Day
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