Kinetic Bootcamp

LABOR DAY SCHEDULE (9/5/16): 9AM CLASS ONLY Tabata (alternating) Burpees Jumping jacks Rest 90 seconds Tabata (alternating) Push ups Lunges Rest 90 seconds Tabata (altnerating) High knees DB thrusters

Benchmark #3 For time: 150 wallballs

Partner WOD, Complete as many rounds as possible in 20 minutes of: Partner 1: 50 lunge steps Partner 2: 5 burpees 10 KB SDHP 20 tuck jumps After partner one completes the lunges, he/she tags partner 2 and takes over… Read more »

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

Benchmark #2 5 rounds for time of 400m run 25 goblet squats

AMRAP 25 min. 200m run 20 squats 20 v-ups

Partner WOD Cash in 30 burpees (15 each person) Partner #1 200m run w/db Partner #2 Completes as many reps of given movement then switch KB  swings slam balls dips pull ups Cash out 30 burpees (15 each person)

10 box jumps 10 v-ups 10 squat jumps 10 push press 7 rounds

Benchmark #1 500 m row 50 squats 40 sit ups 30 push ups 20 pull-ups

For time: 400m run 10 db twists 20 push ups 30 box steps w/db 40 db swings 50 squats 60 burpees 400m run