• Joseph Luna

Regular schedule except closed Easter Sunday. Note our “Open” bar b que will be at Rat Beach on SAtu


A)warm up

B)Monday battle Ground wod 1 prep.  

“Gridlock”

E:90sec, for 8 sets (12min total)

Complex

-1 snatch 

-2 OverHead Squats

(Competitors in masters/intermediate divisions try to adhere to battle ground standards) everyone else increase weight every round as good form permits. 

C)21-15-9

Hang Squat snatch 75/55

Pull ups

Bootcamp/Monday 

A)warm up

B)wod prep

C)amrap 25

Teams of 3 or 2 that really wanna suffer. 

1 works 2 rest/recover 

120/90 cal row, bike or ski erg

60 alt DB snatches 50/35

300 double unders (450 singles)

9 rope climbs 

Tuesday 

A)warm up

B)Pause front squats 

E3MOM

5-4-3-2-1-1-1

C)3x

30 HR push ups 

25 American kB swings 53/35

200m run

Bootcamp/Tuesday 

Backsquats 

E3MOM

5-4-3-2-1-1-1

C)same as CF Wod

Wednesday 

A)warm up

B)skills and drills, muscle ups

C)April 2019 Bday Wod Bronson 16years old and Jared turns 30. 

For time 

30 birthday burpees buy in 

Then...4x of

16 double unders (50 singles)

4 muscle ups (any) scaled (box muscle ups or 8 cal on ski erg or 8parralette dips)

.....cash out 30 birthday burpees 

Bootcamp/Wednesday 

A)warm up

B) work up to and or just passed wod weight 

C)April 2019 bootcamp Bday Wod 

Maribel 57, and Salvador 48

11min amrap

57 deadlifts 155/105, 95/65, 

48 Birthday burpees

57 sit ups

48 Cal row 

Thursday 

A)warm up

B)10 min to work up to a heavy Hang Power Clean

C)amrap 4

27/21 cal row, ski or bike

21 Hang power clean 135/95

15 box jumps 24/20

-rest recover 4 min

Amrap 4

27/21 cal row, ski or bike 

21 power cleans 115/80

15 step ups

-rest recover 

Amrap 4

27/21 cal row/bike/ski

21 Hang Hang power cleans 95/65

15 box jumps

Bootcamp/Thursday 

A)warm up

B)strict press 

E2MOM 

5-5-5-5-5

C)amrap 14

45 squats

300m run

15 dumbbell push press 50/35

D)cooldown 

Friday 

A)warm up

B)push jerks 

E2MOM

2-2-2-2-2

C)amrap 16

60 double unders 

45 squats 

300m run 

15 hand stand push ups

Bootcamp/Friday 

Same as CF Thursday 

Saturday 

A)warm up 

B)max out Saturday 

C)battle ground stations/movements Tabata 

(Goal is to Find/improve your pace) teams of 2 or 3 for synchro burpees

6x each station :20 on :10 off

-cal ski erg 

-cal row

-d ball tosses

-OH 1 sec Pause Squats. Light to no weight

Or front squat if applies

-synchro burpee 

-DB snatches. 

Sunday 

Gym closed/Easter Sunday 


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