• Joseph Luna

Normal schedule this week.  Sign ups for our muscle up seminar available at the gym.


Monday 

B) Back Squat 20-15-10-5 

E3MOM

C)7 rounds for time*- 5 push-ups (hr) - 10 burpees - 15 squats *10 minute hard cap

Bootcamp/Monday  

B)back squats  

5x5 

C)amrap 12 

6 push ups 

12 burpees  

18 jumping lunges  

Tuesday  

B)amrap 7

10 dB press, 50/35

10 dB press 

40 Double unders 

C)50 slo Mo sit ups 

Tempo 3 sec

Bootcamp/Tuesday  

B)5x for reps

1 min cal row 

:30 sec rest transition 

1 min push press 115/75

:30 rest 

C)50 slo Mo ab May sit ups 

Wednesday  

B)20 min amrap

1 thruster 95/65

150 run

2 thrusters

150m run

3 thrusters etc.... thrusters increase by one rep every round. 

150m rum remains the same. 

Bootcamp/Wednesday  

B)box jumps, KB Swings and bird kickers 

Thursday  

A)Warm-up for- Run/row/jump rope -600m/5min Then 2-4 rds - 7 scap pulls - 2 Pull-Up (sub 5 sec top hold) - 10 elbow plank to hand plank - 5 push-ups - 10 pvc overhead squats (1sec pause at bottom)

B)Tabata Cindy (strict) 

21min total/7 rounds each movement. 

:20 sec max strict pull ups

:10 transition

:20 sec max HR push ups

:10 rest

:20 sec max squats 

:10 recover

Bootcamp/Thursday  

Same as Cf 

Friday.  

B)”DT” 

5 rounds  

12 deadlifts 155/105 

9 Hang power cleans 

6 push jerks  

Bootcamp/Friday  

B)deadlifts/double unders 

Saturday  

9am  

100 burpees for time 

10am competitors Crossfit  

“GI Jane” 

100 burpee pull ups for time.  

1115am Restorative yoga  

Sunday  

Open gym 9-11am 


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