• Joseph Luna

Regular schedule this week. Requisite strength focus. Bootcamp will do same as CF this week.


A)warm up

B)deadlift 

Stop n go, not Touch n go. 

Amrap(s) 6 rep minimums 

No dropping til last rep. 

3xmax sets at:

70%

65%

60%

C)bent over row 

8 rep minimum for amrap sets 

70%

65%

60%

D)100 KB swings for time. 70/53

Tuesday 

(If you did not do Monday’s workout, you will do Monday’s. If you did, tuesdays workout is the following)......

A)warm up

B)wod prep instruction. 

C)10x for reps

-30sec burpees rest 30sec

-30sec cal row rest 30sec

-30sec box jumps rest 30sec

Wednesday 

A)warm up

B)bench press 

Minimum 8 reps at best amrap

70%

65%

60%

C)strict press/shoulder press 

Min 8 reps at best amrap

70%

65%

60%

C)”grace”

30 clean n jerks for time 135/95

Thursday 

If you did not come Wednesday you will do Wednesday’s workout. All others the following is Thursdays wod.....

A)warm up

B)amrap 25

25 v-ups

50m farmer carry ahap 

300m run

50m farmer carry 

Friday 

A)warm up

B)back squat 

And weighted pull ups for load. 

E4MOM x3

10 back squats 

8 pull ups 

C)5x for time 

5 Plyo push ups 

10  KB sumo deadlift highpulls 61/44

15 goblet squats

Saturday 

(If you missed Friday you do Friday’s workout)

A)warm up

B)wod prep etc

C)3x for time 

500m row 

40 squats 

30 sit ups

20 pushups. 

10 pull ups. 


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