Friday August 26th

Posted August 25, 2016 by Dan Broughton & filed under Kinetic Bootcamp.

For time:

50 squats

200 m run

50 mountain climbers

400 m run

50 lunges

800 m run

then

6 min AMRAP

25 sit ups

50 bicycle kicks

5 burpees

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.