KMC 30 Workouts

KMC 30 191212

I. Warm-Up II. Naughty or Nice (heads or tails WOD) 16 min WOD Heads- 6 push ups                                                             Tails- 12 push ups 20 JJs                                                                                   30 JJs 10 Squats                                                                            15 squats 20 (total) mtn climbers                                                    30 (total) mtn climbers 15 band curls                                      … Read more »

KMC 30 191121

I. Warm-Up II. “Skii Time” 15 Minute AMRAP: 2 Minute Skii 20 Folding Chairs 2 Minute Skii 20 Ab Bikes 2 Minute Skii 20 Ab Tucks III. Cool-Down

KMC 30 191114

“Deck ‘O Fun” 16 min WOD: 2-10 card= # of reps face cards= 10 reps jokers= 10 burpees spades- squats hearts- ring rows clubs- ab mat sit ups diamonds- jumping jacks or SU (X2)

KMC 30 191107

I. Warm-Up II. “Rings, Rings, Rings” 25-20-15-10-5 Calorie Bike Single Unders x2/ Jumping Jacks Ring Rows Band Curls III. Cool-Down