Kinetic Bootcamp

Run 800 m 10 push ups Run 800 m 20 wallballs Run 800 m 10 burpees run 800 m 20 wallballs run 800 m 10 push ups run 800 m

EMOM 12 minutes 4 push press 4 box jumps 4 KB deadlifts

3 rounds for time 50 lunges 40 sit ups 30 KB swings 10 burpees

EMOM #1 4 minutes 15 box jumps   1 min rest   EMOM #2 4 minutes 15 KB swings 1 min rest EMOM #3 4 minutes 10 burpees then 4×200 m w/ 60 seconds rest

15 minute AMRAP 2,4,6,8,10 et. Goblet squats sit ups burpees

100 jump rope 75 high knees 50 squats 25 push ups 150 jump rope 75 jumping jacks 50 lunges 25 sit ups 200 jump rope 75 butt kicks 50 mountain climbers 25 flutter kicks

Benchmark #4 Run 1 mile

LABOR DAY SCHEDULE: 9AM CLASS ONLY Countdown 10 KB swings 10 KB SDHP 10 V-ups   9 KB Swings 9 KB SDHP 9 V-ups   8 KB Swings 8 KB SDHP 8 V-ups   etc. all the way to 1… Read more »

LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY HERO WOD “Daniel” 50 pull ups 400 m run 21 thrusters 800 m run 21 thrusters 400 m run 50 pull ups  

  WANT ONE??   LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY The Dirty Dozen 12 rounds of: 12 push ups 12 squats 12 sit ups 12 lunges