• Joseph Luna

Regular schedule this week.


Monday 

A)warm up

B)work up to wod weight/instruction. 

C)”jelly belly”

10-8-6-4-2 deadlifts 275/185 (L2 205/125)

50-40-30-20-10 sit ups

25-20-15-10-5 cal row

Bootcamp/Monday 

A)warm up

B)wod prep C)June bootcamp birthday wod

Coach Jose, Lena, Carroland And Andrea  6 birthday burpees (all burpees are over bar) 40 deadlifts 135/95 6 birthday burpees 32 sit ups 6 birthday burpees 35 push ups 6 birthday burpees 32 Russian twists 6 birathday burpees 36 pull ups 6 birthday burpees 32 v-Ups 6 birthday burpees  

Tuesday 

A)warm up 

B)14 min to build up to a heavy hang squat clean 

C)”high heels”

Amrap 9

10 Hang squat Clean 95/65 (L2 75/55)

30 double unders (45 singles)

Bootcamp/Tuesday 

A)warm up

B)wod prep and instruction 

C)”pharmacy”

5x 

50m walking lunge 

30 lateral med ball twist 20/14

(Total 15 e/side)

12 KB squat cleans 35/26

(6 each side)

Wednesday 

A)warm up

B)12 min to find a heavy thruster triple

C)”chest hair”

25 thrusters 95/65

400m run 

25 chest to bar pull ups 

400m run 

25 thrusters 

Bootcamp/Wednesday 

A)warm up 

B)wod prep/etc

C)for time 

50 wall balls 20/14

800m run

40 toes to bar 

800m run 

50 wall balls

Thursday 

A)warm up

B)pause back squats 

3 sec pause in the hole

E2MOM 

5-4-3-3-2

C)”the good life”

3x 

300m run

12 burpees

21 box jumps 24/20

Bootcamp/Thursday 

A)warm up

B))wod prep

C)3x

25 box jump overs 24/20

15 burpee knees to elbows

900m row

Friday 

A)warm up

B)wod prep

C)June birthday wod 

CJ, Marilyn, Aldene, Hazel, Corri, and Lorrin

6x

150m run 

6 deadlifts 115/80

6 squat snatches 

6 birthday burpees over bar

6 hand stand push ups

6 cal row 

Bootcamp/Friday 

A)warm up

B)wod prep etc. 

C)for time 

80-60-40-20-10 air squats  50-40-30-20-10 sit ups 800m run-600m-400m-200m-100m 

Saturday 

A)warm up 

B)Max out Saturday 

(Pick a lift or skill you want to work technique on, do volume or max out with. Follow the coaches advice)

C)”Helen”

3x

400m run

21 American KBS 53/35

12 pull ups


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