• Joseph Luna

4th of July only workout will be At 10am at Ken Malloy Park. Hero wod.  All other classes canceled t


Monday 

B) Build to a heavy deadlift 

C)amrap 12

6 single arm db push press (e/arm) 50/35

9 deadlifts 225/155

30 double unders (60 singles)

Tuesday 

B) work up to a heavy front squat. 

C) “jack squat”

21-15-9 

Front squats 135/95, 95/65

Kb swings (Russian) 70/53, 44/26

400m run 

Wednesday 

4th of July at Ken Malloy Park. Corner of PCH and Vermont meet my the pull up bars at southern part of the park. Friends/family non member invited. 

C)partner switch after each round. 

20 rounds. 

“Holbrook”

5 thrusters 115/85, (Scaled version tbd). 

10 pull ups

100m sprint

Switch/rest/recover 

Thursday  

B)work to a heavy Clean n Jerk

C)1plus2/3 Grace is having a really bad day

50 clean n jerks 135/95, 95/65

5 toes to bar EMOM

Friday 

B)Work to a heavy snatch

C)for time. 

20 power snatches 95/65, 75/55

20 burpees over bar

20 over head squats

20 burpees over bar

20 squat snatches

Saturday 

Max out Saturday 

B)”kelly”

5x 

400m run

30 Box jumps 24/20

30 wall balls 24/20

Sunday 

9-11am open gym


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