KMC 30 Workouts

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

KMC 30 191029

I. Warm-Up II. “Wicked WOD” 2 Rounds: 8 Calorie Bike 8 Rings Rows 8 Calorie Bike 8 (L/R) Step Ups 8 Calorie Bike 8 Push Ups 8 Calorie Bike 8 Squats III. Cool-Down

KMC 30 191023

I. Warm-Up Deck of Death # on card= # of reps Ace, Q, K, J, 10= 10 reps -Hearts- Squat -Spade- Push Ups -Diamond- Ab Mat Sit Ups -Clover- JJ’s or 2X single Unders -Jokers- 10 Burpees *Flip one card… Read more »

KMC 30 191022

I. Warm-Up II. “Ghost WOD” 4 Rounds: 1 Minute JJ’s *20 Second Rest 1 Minute Squats *20 Second Rest 1 Minute Ab Bicycles *20 Second Rest III. Cool-Down