9/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) PARTNER WORKOUT IN TEAMS OF 3… I. ON A 12:00 RUNNING CLOCK… Establish 3-Rep Bench Press for Each Athlete* *Athletes can note their individual 3-Rep numbers, but the team “score” is the combined total of all three athletes heaviest successful lift. -Rest 5:00- II. ON A 12:00 RUNNING CLOCK… Max Rounds of Cindy + …

9/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) Teams of 2 Switch Every 30 seconds 100 KB Swings 100 Sit Ups 100 DB Push Press 100 Plank Shoulder Taps 100  Up Downs 100  Slam Balls (30/20) 100 Jumping air squats

9/4/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength 3 SETS 10/10 Split Squats(L/R) 10/10 Single Leg Glute Bridge Ups (L/R) REST 1:00 b/t sets Metcon (4 Rounds for reps) 4 SETS AMRAP x 3 MINUTES 4 Front Rack Lunges (95/65) 4 Hand Release Push Ups REST 1:00 b/t sets FINISHER Dumbbell Lat Pull Overs (2)x 15 DB Front Raises (2) x 12 DB Skull Crushers (2) x …

9/3/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength EVERY 4:00 FOR 3 SETS 1:00 Plank (top of push up) 15 DB Bent over rows 10 Strict Pull ups Metcon (Time) 400m Run into… 5 Rounds 10 Up Downs 10 DB Power Cleans (40/30) 10/10 DB Reverse Lunges into… 400m Run

8/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) AMRAP x 20 Minutes 500m  Row 400m Run 20 Burpees to target Target should be 6in above standing reach FINISHER 3 Sets 1:30 KB FR Hold 100m KB Farmer Carry

8/6/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (3 Rounds for reps) 1 ROUND 5:00 STATIONS 1:00 REST b/t STATIONS STATION 1 Max Wallballs… Every minute perform 5 Burpees STATION 2 Max Slam Balls… Every minute perform 5 Burpess STATION 3 Max Sit ups… Every minutes perform 5 Burpees

8/5/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds and Reps) IN TEAMS OF 2… AMRAP x 10 MINUTES P1-10 Wallballs + 10 Med ball Alt reverse lunges P2- Plate Gun Hold Rest 2 Min b/t AMRAPS’s AMRAP x 6 MINUTES P1-12 V Ups+6 Up Downs P2-Overhead Plate Hold Partner 1 completes 1 full round of the designated work while partner 2 performs the given …

8/2/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength 3 SETS FOR QUALITY NOT TIME 20 Single DB Box Step Ups 25ft DB OH Walking Lunges (L) 25ft DB OH Walking Lunges (R) (Use the same DB For both movements) Metcon (Time) 3 ROUNDS FOR TIME 30 Burpees 30 Slam Balls 30 Air Squats (24 min cap)

8/1/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (No Measure) 3 ROUNDS 1:30 Stations :30 Rest b/t stations STATION 1 20 KB Swings then… Max Wall Balls STATION 2 Easy Pace Row STATION 3 20 Wall Balls then… Max KB Swings STATION 4 Easy Pace Bike FINISHER 3 SETS :30 Side Plank(R) :30 Russian Twist :30 Side Plank(L) :30 Russian Twist

7/31/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) 2 ROUNDS @ 75% Effort 1000m Row 100 Double Unders 800m Run (28 min cap) FINISHER 10 min EMOM MIN 1- 15 Weighted Sit ups MIN 2- 15 Suppinated DB Curls