• Joseph Luna

“19.4” will be Saturday. 9am first heat. Taco man will be here from 10-1pm.


Monday 

B)backsquats 

7-7-7-7-7

C)for reps 

2min of 

-Double Unders

-KB Swings 53/35

-Burpees

Bootcamp/Monday 

5x (20min total) for reps

:30sec back squats at 65%

:60sec double unders

:30sec kB swings

:60sec burpees

:60sec rest 

Tuesday

B)21-15-9

Push press 95/65

50m farmer carry 80/53

C)21-15-9

Deadlifts 135/95

Push Up

Bootcamp/Tuesday 

Same as CF

Wednesday  

B)Alternating EMOM

3 power snatches

3 chest to bar 

C)max cal row 

3x 

60sec max cal row

120sec rest/recover

Bootcamp/Wednesday 

B)Snatch balance work

C)amrap 20

5 snatch balance 

10v-ups

15 Box Jumps 24/20

Thursday  

B)800m run repeats

Intervals. 

Bootcamp/Thursday 

E4MOM

(Alternating movements)

300m sprint

400m row

Friday  

19.4

(530pm will be olympic weightlifting class)

Saturday 

19.4 first heat at 9am-til the last athlete is done. 

Sunday 

9-10am Open gym

10am Olympic weightlifting. 


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