1/11/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (AMRAP – Rounds) In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Double-Unders 40 Kettlebell Swings (24/16 kg) 30 Wall Ball Shots (20/14 lbs) 20 Box Jumps (24″/20″) 10 Toes to Bar Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then …

1/10/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) In teams of two, complete three rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 20  Burpees Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the run, which must be completed together.

1/9/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner works Metcon (AMRAP – Reps) Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots …

1/8/2019

Cable Crossfit Kettlebell Bootcamp WOD

Strength Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Dumbbell Bench Press x 10 reps @ 2111 Station 2 – Handstand Hold x 45 seconds Station 3 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Left) x 8 reps @ 2111 Metcon (3 Rounds for time) Every 5 …

1/7/2019

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (No Measure) Every 2 minutes, for 32 minutes (4 sets): Station 1 – 400 Meters of Rowing Station 2 – 50-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg) Station 3 – 60 Double-Unders Station 4 – 15 Burpee Box Jump-Overs Cash Out 3 Rounds 20 Sec Crunches 15 Sec Flutter Crunches 45 Sec Plank

12/21/2018

Cable Crossfit Kettlebell Bootcamp WOD

Warm-up AMRAP x 5 5 Up Downs + 5 Tuck Jumps :30 Row :30 Plank Metcon (AMRAP – Rounds) AMRAP x 14 Minutes 14 ABMAT Sit Ups 14 Cal Row 14 Box Jumps Cash Out 3 SETS 20 Glute Bridges 20 Weighted Step Ups

12/20/2018

Cable Crossfit Kettlebell Bootcamp WOD

Metcon (Time) 5 Rounds 400m Run 60 Double Unders 20 WallBalls 25min cap Cash Out 2 Sets :30 Hollow Rock :30 Plank :30 REST :30 V -up :30 Plank :30 REST

12/19/2018

Cable Crossfit Kettlebell Bootcamp WOD

Strength EMOM x 10 Min 1 – 12 DB Bulgarian Split Squats (6 right / 6 left ) Min 2- 20 ABMAT Sit ups Metcon (No Measure) 2 ROUNDS – 2 Min Stations Station 1 -Run 400m (rest remainder) Station 2- 40 KB Swings (rest remainder) Station 3 – 60 Lunges (rest remainder) Station 4 – 80 DU’s (rest remainder) …

12/17/2018

Cable Crossfit Kettlebell Bootcamp WOD

Strength 4 SETS 5 Ring Rows 15 Barbell Rows ( Supinated grip ) REST 1:30 Between sets Metcon (Time) 5 SETS 20 Air Squats 20 DB Sumo Deadlift 10/8 Cal Bike

12/18/2018

Cable Crossfit Kettlebell Bootcamp WOD

Warm-up 800m Run Then 2 ROUNDS 25 Jumping Jacks 25ft Crab Walk 25ft Bear Crawl SA DB Push Press 5 each arm Metcon (AMRAP – Reps) AMRAP x 12 Minutes 3-6-9-12-15-etc DB Push Press Burpees Cash Out Tabata Hollow Rocks Arm Haulers