BOOTCAMPS
12m AMRAP
FOCUS: Mobility and Problem Areas: Shoulders, Ankles and Hips
»40y Bear Crawl (SLOW)
»5 KB Squats with 5s Pause
»20y Crab Walk
»10 LR DB Pull Acrosses
Conditioning of the Day
15 AMRAP
»10 Box Jump (24/18)
»10 Ring Dips
»40 Double Unders or 120 Singles
»1 15′ Rope Climb or 4×3 Hand over Hand Climb
RX = Modify to fit your skill/strength.
101 = 120 -> 60 Jump Ropes
Halfway = Modify 1 Skill or 1 Weight.
Plus = Use prescribed weights, no mods on skills unless listed.
TABATA
FOCUS: CARDIO
»1 – Ladder Hop and Squats
»2 – No Leg Wallballs
»3 – Ring Mountain Climbers
KETTLEBELL BOXING
10 Two-Minute Rounds
R1: JAB/CROSS/GUT —– KB WARMUP
R2: JAB/CROSS/HOOK —– KB WARMUP
R3: LATERAL WALLBALL THROWS —– 5-8 KB Swing
R4: JAB/CROSS/SLIP/HOOK —– 5-8 KB Swing
R5: JAB/CROSS/KNEE —– 5-8 KB Double Press
R6: LATERAL WALLBALL THROWS —– 5-8 KB Double Press
R7: JAB/HOOK/SWITCH/JAB/HOOK —– 5 Heavy Situps
R8: FREE STYLE —– 5 Heavy Situps