• Joseph Luna

Saturday the Blue team pays up.  Where:Rat beach/Redondo. Time:10am-?  Potluck/picnic style.


Monday 

A)warm up

Use warm up as opportunity to instruct/warm up at the same time. 

150m run

15 KB Romanian deadlifts. 

10 goblet squats 

100m run 

10 push ups to down dawg (1-3sec pause I’m down dog)

10 reverse plate lunges 

10 hollow rocks

100m run 

10 mountain climbers

10 burpees 

B)wod

Amrap 10 

-10 plate Deadlifts (2 plates 45/25)

-squats 

-150m run 

2min rest/recover

Amrap 10

-10 push ups

-10 (total) plate reverse lunges (2plates)

-10 hollow rocks

Rest 2 min

Amrap 8

-100m plate run (1plate still 45/25)

-10 plate squats (1plate)

-20 total mountain climbers

2min rest/recover

Amrap 6

100m rum

12 burpees 

Bootcamp/Monday 

Same as CF

Tuesday 

A)partner warm up

1 runs 300m

1 rows 250m

Then 1 works one rests for 

Amrap 7/each athlete alternates movements

5 burpees

10 wall balls 

15 American KB swings

B)15 min to work to a heavy Clean N Jerk

C)”grace”

30 clean n jerks 135/95

Bootcamp/Tuesday 

A)warm up/Coaches call

B)instruction/wod prep

C)”doorbell”

Amrap 18

30/21 cal row

5 strict pull ups

10 DB front squats 

15 DB Deadlifts 50’s/35s

Wednesday 

A)300m run

10 scap pull ups

10 Barbell front squats

200m run 

8 kips

10 barbell tall squat cleans

150m run

3-5 kipping pull ups 

B)work up to wod weight/figure out appropriate scaling options. 

C)team of 3, 1 works, 2 rest

300m run each/relay style. 

6 muscle ups (chest to bar or negative pull ups ok)

20 Hang squat cleans 135/95

200m run each/relay 

9 muscle ups

35 Hang squat cleans 

150m run 

12 muscle ups 

50 Hang squat cleans

Bootcamp/Wednesday 

A)warm up/coaches call

B)wod prep 

C)3x

28 sit ups

24/17 cal row

21 wall balls 20/14

18 dumbbell snatches 50/35 (alt)

15 lateral burpees over dumbbell. 

Thursday 

A)300m run

2-4x of -5 v-ups

             -5 KB bent over rows 

             -15 jumping jacks 

B)toes to bar instruction

C)”old town road”

6x

300m run

150m farmer carry 53/35

9 strict toes to bar 

Bootcamp/Thursday 

Same as CF

Friday 

A)300m run 

-Instruction on double unders. 

B)OH squat instruction and mobilization as needed. 

C)12 min to work up to a heavy set of 3 OH squats. 

D)”denim”

Amrap 14

60 double Unders (120 singles)

30/21 cal row (400m run)

15 OH squats 95/65

Bootcamp/Friday 

A)warm up/coaches call

B)back squat 

E2MOM 5

3-3-3-3-3

C)amrap 15

30/21 cal row

15 kB swings 70/53

30 anchored toes to bar

15 goblet squats 

Saturday 

Gym closed 

Optional wod at the beach 1030am 

Rat Beach/Redondo. 

Sunday 

10am Olympic weightlifting. 


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