• Joseph Luna

Regular schedule this week. The “don’t eat like an asshole challenge” starts today/Monday 7/8


Monday 

A)warm up

B)wod prep/instruction. 

C)hero wod “Nate”

Amrap 20 

2 muscle ups (any) (scale box muscle up or 50m farmer carry ahap)

4 hand stand push ups (scaled ab Mat and or box HSPU)

8 KB swings (American) 70/53

Bootcamp/Monday 

“Scaled Nate”

Amrap 20 

2 chest to bar pull ups 

4 hand stand push ups (1 abmat ok)

8 kB swings (American) 64/44

Tuesday 

A)warm up

B)OH Squats

E2MOM

3-3-3-2-2

C)”Nancy”

5x

400m run

15 OH squats 95/65

Bootcamp/Tuesday 

A)warm up

B)Deadlift 

E2MOM

5-3-3-2-1

C)”Shrute Farms”

Amrap 14

100m farmer carry (53s/35s)

30 sit ups 

100m farmer carry

15 deadlifts 155/105

Wednesday 

A)warm up

B)wod prep/instruction

C)for time 

21 (buy in) clusters 135/95 (L2-95/65)

Then......

21-15-9 (15-12-9 for ladies on row)

-Burpees over bar (no full extension needed)

-cal row 

Bootcamp/Wednesday  

A)warm up

B)bench press 

E2MOM

5 sets 

8-12reps each set 

C)”chutes & ladders”

Amrap 15

Buy in 75/50 cal row......then....

3, 6, 9, 12, 15, 18, 21, 24, etc by 3’s. 

-wall balls 24/20

-burpees (full hip extension hands behind or over head)

Thursday 

A)warm up 

B)wod prep/instruction 

C)”el nino” (el neenyo)

For time

1 mile run

50 DB snatches 50/35, (L2 35/20)

400m med ball run 20/14

30 pull ups

20 burpee box jumps 24/20

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)wod prep/instruction. 

C)”Walmart”

Teams of 3, 1 works 2 rest

Amrap 30

12/9 cal row or bike

10 med ball squat jumps (20/14)

5 clean n jerks 

(rounds 1-6 at 95/65,

Rounds 7-12 at 115/85,

Rounds 13-18 at 135/95

Remaining rounds at 155/105)

Bootcamp/Friday 

A)warm up 

B)wod prep/instruction 

C)with a 40 min running clock 

0-8 

10 Superman’s 

15 Ball Slams 30/20

20 gluten bridges (3sec pause/clench)

25 KB Romanian DLs 70/53

2min rest

10-31 (EMOM 21)

Min 1 -12 sumo deadlift high pulls, then Amrap plank shoulder taps. 

Min 2 -12 single arm KB swings (6 each side) then Amrap mountain climbers 

Min 3 -12 suit case Deadlifts (6 each side) 

Amrap anchored toes to bar)

Rest 2 min 

Min 33-40

Amrap 

10 straight arm burpees 

20 lunges in place or walking 

(No scores just get after it)

Saturday 

A)warm up

B)wod prep/instruction

C)teams of 4-5

5 min per station amrap, 1min transition between stations. 

1)sled push 

2)dball, sand bag, or atlas stone cleans

3)tire flip, jump in jump out. 

4)cal row (4-5 rowers set up)

5)rope climbs

(No score just get after it)

Sunday oly at 10am 


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