• Joseph Luna

Last but Not least 19.5 will be this Friday night. First heat at 430pm. Last heat is when the last p


Monday 

A)Overhead Squat

14 min to build to a heavy single. 

B)”pins n needles”

amrap 14

5 OH squats 135/95, (95/65)

10 pistols

15 deadlifts 

Bootcamp/Monday

B)deadlift E2MOM 5 4-4-4-4-4 C)3x 20 Alternate DB Snatches 50/35 300m run 40 ab Mat sit ups 


Tuesday 

Team of 3, one works, two rest/recover. 

30 min cap

150m med ball run relay style 14/10 (each does run

50 pull ups 

75 thrusters 75/55

150m med ball run/relay

40 chest to bar pull ups 

60 thruster 95/65

150m med ball relay/run

30 pull ups 

45 thrusters 115/80

150m med ball run 

20 chest to bar 

30 thrusters 135/95

150m relay 

10 pull ups 

15 thrusters 155/105

Bootcamp/Tuesday 

B)push press

E2MOM 5

3-3-3-3-3

C)”Jacqueline”

1K row

50 wall balls 20/14

30 toes to bar.  

Wednesday 

B)March Bday wod

3x

300m run

3 rope climbs

30 ab May sit ups

3 birthday burpees every minute on the minute until wod completed, unless on run. 

C)remainder of class time to do

backsquats 4-4-4-4-4 

Bootcamp/Wednesday 

B)front squats E2MOM 5x 3-3-3-3-3 C)Karen G’s bday wod 48 Hang squat cleans 135/95, (95/65) (3 birthday burpees Every minute on the minute starting with minute 2 until all 48 are done. Karen Galang born on 3/2 and 48 years young😊) 

Thursday 

B)Ben Bergeron’s “goat day”

Athletes Pick 2 skills that you want to work on that may show up in the open. Use the coaches advice.  Keep reps in the 1-5 range. Low rep, low volume skill work preparing for the unknown/the open. Suggestions are but not limited to. -pistols, burpee box jump overs, OH squats, thrusters, Front squats, dumbbell movements, ring muscle ups, chest to bar, double unders, 

C)EMOM 20

Min 1 (movement A)

Min 2 (movement B)

       3 (movement A) etc. 

Bootcamp/same as CF

Friday 

19.5

Saturday 

19.5


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