• Joseph Luna

Regular schedule this week. Tuesday the coaches will be getting together to draft our teams for “the


Monday 

A)warm up

B)deadlift 

E4MOM 3x5-10

-5-10@ 70plus%

-5-10@ 65plus%

-5-10@ 60plus%

B)for time. 

15,14,13,12,11,10

-Burpees 

-strict KB highpulls 61/44

Tuesday 

A)warm up

B)wod prep/instruction 

C)”Cindy in drag”

Amrap 20

5 pull ups

10 push ups

15 squats 

50 tire drag or sled push

Wednesday 

A)warm up 

B)bench press 3x7-10

E4MOM

7-10@70%plus

7-10@65%plus

7-10@60%plus

C)4x

Max Strict presses (@best weight during strength cycle)

300m run

Thursday 

A)warm up

B)wod prep/instruction. 

C)7x for time. 

3 power snatches 135/95

7v-ups

21 double unders (or bar hops)

Friday 

A)warm up 

B)backsquat 

E4MOM 3x9-12

9-12@70plus%

9-12@65plus%

9-12@60plus%

C)”jackie”

1000m Row

50 thrusters 45/35

(Barbell only)

30 pull ups 

Saturday 

A)warm up

B)wod prep/instruction. 

C)4x for time. 

-40/30 cal ski, bike or row 

-30 sec L-sir

-20 DB lunges 50s/35s

-10 strict ring dips 

10am-12noon muscle up seminar 

$30 members, $35 non members 


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