Saturday May 7

Posted May 6, 2016 by Dan Broughton & filed under Kinetic Bootcamp.

Partner Workout

Partner #1 squat hold/ Partner #2 400 m run

Partner #1 plank hold/ Partner #2 25 burpees

Partner #1 Bar hang/ Partner #2 50 squats

Parnter #1 wall sit/ Partner #2 30 sit-ups

Friday, December 6th

Deadlifts – 5×2 at 90%, 95%, 100%, 105%, 110% of 5RM

For those without a 5RM, drop 20% on each number

Ascending AMRAP 13 30 DU | 60 SU 1 Round of “Macho Man” 135/95 | 115/85 | 95/65 30 DU | 60 SU 2 Rounds of “Macho Man” 30 DU 3 rounds *Continue adding 1 round of macho man each round while DU stays the same* ** One round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Shoulder-to Overhead

We have an ascending AMRAP today in which only the rounds of “Macho Man” increase. We recommend two singles on the power clean, quick rest, then one power clean + 3 squats + 3 overheads in one go.