• Joseph Luna

Battleground comp wod testing this Saturday 9 and 10am. Will include ski ergs and D balls.  All abil


Monday 

A)600m run then.......

2-4x of....

10 box jumps

10 OH squats with a plate 

5 burpees 

B)back squats 

E2MOM 5 for load

C)2x for time

25 back squats 135/95

25 burpees over bar

Bootcamp/Monday

A)same as CF

B)prep and instruction for push jerks

C)for time

25 push jerks 115/75

25 burpees over bar 

25 Hang power Cleans 

25 burpees over bar

25 back squats 

25 burpees over bar 

Tuesday 

A)600m run..... then..

2-4x of

10 box jumps

10 toes to bar

5 founders

B)”death by power cleans”

Minute 1 -1 power clean @65% of 1rm

Increase by 1 rep EMOM. 

Bootcamp/Tuesday 

A)same as CF

B)”Annie” benchmark/wall of fame opportunity. 

50-40-30-20-10

Double unders & sit ups

Wednesday 

A)team of 3, 1 werks, 2 recover

5xeach athlete 

50m farmer carry

B)for time 

10-8-6-4-2 thrusters 135/95

50-40-30-20-10 double unders 

Bootcamp/Wednesday 

A)same as CF

B)10x

10 push ups

15 kB swings 53/35

20 jumping lunges (e/leg)

Thursday 

A)600m run, 10 toes to bar then.......

4x of....

25m waiter carry L

25m waiter carry R

25m high knees 

25m butt kickers

B)technique wod/wod prep

C)5x

4 TGUs 53/35(kb) or scale to 30/15(dB)

8 chest to bar

400m run 

Bootcamp/Thursday 

A)same as CF

B)4x 

15 box jumps 24/20

15 power cleans 135/93

400m run

Friday 

600m run.... then

3x of...

3 founders

10 high jumps

10 plate OH squats

B)Deadlift 

3-3-3

C)for time

45 deadlifts 115/73

35 Hang power cleans

25 push jerks

15 over head squats

Bootcamp/Friday 

6x 

10 dB snatches R 45/25

10 dB snatches L

10 dB OH squats R

10 dB OH squats L

10 dB Push press R

10 dB push press L

Saturday 

9am battle ground wod testing

Wods TBD

10am battle ground wod testing 

Wods TBD

Yoga 1130am

Sunday 

9-11am open gym

430-630 open gym 


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