• Joseph Luna

Regular schedule this week.


Monday 

A)warm up

B)wod prep/instruction

C)14-12-10-8-6-4

Power cleans 115/75

Thrusters

Chest to bar pull ups 

D)cool down 

Bootcamp/Monday 

A)warm up

B)EMOM 10

10-9-8-7-6-5-4-3-2-1

Thrusters 

C)300m walking lunge

D)cool down

Tuesday 

A)warm ups

B)wod prep/instruction

C)3x

400m run

21 dB push press 50/35

15 burpees

9 alt DB snatches 

D)cool down

Bootcamp/Tuesday 

A)warm up

B)wod prep etc

C)4x

10 push presses 135/95

25m Farmer carries 

300m run

25m farmer carry

D)cool down

Wednesday 

A)warm up

B)amrap 15

3 deadlifts 

Push ups 

Bird kickers 

C)7min of core work

D)cool down 

Bootcamp/Wednesday 

A)warm up

B)amrap 20

5 pull ups

10 burpees

15 box jumps24/20

C)7min of core work

-v-ups

-L side plank

-R side plank

-Russian twists

-bicycles

-mountain climbers

-hollow rocks 

D)cool down

Thursday 

A)warm up

B)snatch balance 

5x3

C)300m walking lunge

D)cool down

Bootcamp/Thursday 

A)warm up

B)wod prep

C)team wod

5x

15 Wall balls 20/14

15/10 cal row

D)cool down

Friday 

A)warm up

B)wod prep

C)3x x3

10 wall balls 20/14

10 KB swings 70/53

10 burpees

D)cool down

Bootcamp/Friday 

A)warm up

B)Wod prep

C)”heavy baseline”

500m row

40 back squats 135/95

30 sit ups 5/2.5 (weighted)

20 ring push ups

10 strict weighted pull ups

Saturday 

Squat clean 

EMOM 


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