• Joseph Luna

Saturday the 25th is wod testing for “fallout” then a bar b que after. Monday is a holiday schedule/


Monday 

A)warm up

B)instruction/wod prep

C)50-40-30-20-10

Wall balls 20/14

kB swings 53/35

Sit ups

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up

B)wod prep/instruction

C)5x

5 deadlifts 275/185

10 burpees 

Bootcamp/Tuesday 

A)warm up

B)wod prep/instruction 

C)10x (30min total)

-30 sec burpees/30 sec rest 

-30 sec cal row/30 sec rest

-:30 sec box jumps/30 sec of rest. 

Wednesday 

A)warm up

B)7 min of core work

C)Tabata 

8x :20sec on :10 off 

-pull ups

-push ups 

-ball slams

-jumping lunges 

Bootcamp/Wednesday 

A) warm up

B) 7 min of abs

C)800m row buy in 

The 4x of 

50m farmer carry

15 box jumps 24/20

Cash out 800m run

Thursday 

A) warm up

B)wod prep/etc

C)800m row buy in The 4x of 50m farmer carry 15 box jumps 24/20 Cash out 800m run

Bootcamp/Thursday 

A)warm up

B)4x

300m run

50m DB walling lunges 45/25

Friday 

A)warm up

B)wod prep etc

C)”squat clean and jerk “grace”

30 squat clean n jerks 135/95

Bootcamp/Friday 

A) warm up

B)wod prep/instruction

C)”Helen”

3x

400m run

21 American KB swings 53/35

12 pull ups

Saturday 

“Fallout Wod testing”

9-done/11am’ish. 

Bar b que right after. 

Sunday 

10am Olympic weightlifting. 



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