Kinetic Bootcamp

Friday May 27

“Fran”

21-15-9

DB Thrusters

Pull-ups

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Wednesday May 25

Benchmark #4

Run 1 mile

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Monday May 23

11 min AMRAP of

11 supermans

11 burpees

11 squats

IMMEDIATELY into 800 m run then IMMEDIATELY into

3 rounds of:

11 v-ups

11 push-ups

11 squat jumps

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Saturday May 21

Part I- 2 rounds of 1 min jumping jacks/ 1 min hands up high knees

Part II- Partner WOD

20 min AMRAP

Partner #1

4 man makers

12 box jumps

16 v ups

Partner #2

400 m run

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Friday May 20

Part I- EMOM 8 min

Even- 6 toes to bar

Odd- 8 single arm DB swings (each arm)

Part II- 9 min AMRAP

20 flutter kicks

20 step ups

20 box push ups

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Wednesday May 18

22 min AMRAP

20 burpees

30 sit ups

40 squats

50 mountain climbers

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Monday May 16

Benchmark #3

For time:

150 wallballs

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Saturday May 14

Part I- Tabata high knees w/ squat hold on rest

Part II- Partner WOD-AMRAP 20 min

Partner 1: 50 lunges

Partner 2:

5 burpees

10 Ring Row

20 tuck jumps

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Friday May 13

Part I- 2 rounds of 30 sec max split jumps/ 30 sec max push ups

Part II- 8 min AMRAP

200 m run

30 mountain climbers

200 m run

30 sit ups

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Wednesday May 11

Benchmark #2

5 rounds for time of

400m run

25 goblet squats

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