KMC 30 Workouts

I. Warm-Up II. WOD: 15 Minute AMRAP: -10 Banded T’s -10 Banded Presses -10 Box Step Ups -10 Jumping Jacks *30 Second Rest Between Rounds II. Cool-Down

I. Warm-Up II. WOD: “30 Murph” -250 m walk/jog -10 Rounds: -3 Ring rows -6 Push ups -9 Squats -250 m walk/jog III. Cool-Down

I. Warm-Up II. Rowling *Bowling but with Rowing! *Goal is to land on 100 meters *For every meter above or below, you must perform 1 basic burpee. III. Cool-Down

II. Warm-Up II. 3 Rounds -10 calorie walk/jog -20 AB bicycles -10 calorie Assault Bike -20 AB flutters -10 calorie ski III. Cool-Down

I. Warm-Up II. For Time: 25-20-15-10-5 -Box step ups -AB Mat sit ups -Push ups -Jumping jacks III. Cool-Down

I. Warm-Up II. 5 Rounds (2:00 work/ 1:00 rest) -10 Basic burpees -10 Band press -10 Mountain climbers -10 Band pullbacks III. Cool-Down

I. Warm-Up II. OUTDOOR RELAY! 3 Rounds w/ partner (1 works/1 rests) -200m MB carry -200m Lunge Walk w/ Jumping jacks -200m Walk or Jog -200m Side Shuffle w/ Squats III. Cool-Down

I. Warm-Up II. 15 min AMRAP -5 Walk outs -10 AB flagpoles -15 Superman’s -20 Squats -25 Jumping jacks III. Cool-Down

I. Warm-Up II. 16 min EMOM 10 (L/R) Band bicep curl 10 AB Tucks 10 (L/R) Cross body reaches 10 AB scissors III. Cool-Down

I. Warm-Up II. 3 Rounds 10 Cal Walk/Jog 20 AB Flutters 10 Cal Bike 20 AB Scissors 10 Cal Ski III. Cool-Down