• Joseph Luna

“20.4” will be this coming saturday. Regular schedule during the week. Saturday first heat will be a


Monday 

A)warm up

B)push press 

E2MOM

5-5-5-5-5

C)amrap 14

150m run

15 sit ups

10 DB Shoulder to over head 50/35

(5/each side) 

Bootcamp

A)warm up

B)for time

800m run

25 v-ups

1k Row, or ski

50 sit ups

1k Row or ski

25 v-Ups

800m run

C)with remaining. Class time practice lunges utilizing the tape surrently on the ground with the open “19.3” standards. Treat like skill or strength training. 

2-4x50’ 

Tuesday 

A)warm up

B)3 pulls for max watts on rower. 3 chances. 

C)work on pull up, to muscle up progressions with “the open” standards as your base. Including but not limited too jumping pull ups, kipping, chest to bar, box muscle ups and muscle ups. 

D)21-15-9

-Burpees  

-Pull ups

Bootcamp/Tuesday 

A)warm up

B)Wod prep/instruction

25min amrap partner wod 

Partner A runs 400m with med ball 20/14

Partner B does: 

-12 front squats 95/65

-9 burpees over bar 

-6 pull ups 

(Only rounds & reps are counted. Run determines the switch, partner takes over where the other partner left off on the reps)

Wednesday 

A)warm up

B)front squat 

E2MOM

3-3-3-3-3

C)partner wod/amrap 14

-21 wall balls 20/14

-15 v-ups

-9 DB Hang squat cleans 50s/35s

Bootcamp/Wednesday 

A)warm up

B)wod prep/instruction 

C)”relentless”

5x for time 

400m run

21 American KB swings 

15 sit ups 

9 inclined push ups (hands on box or bench)

Thursday 

A)warm up

B)Squat Therapy 

Focus on OH squat as a skill PVC pipe only being relentless with correcting the OH squat in all positions. 

C)EMOM 12 

Odd min -max cals row, ski or bike (May rotate)

Even min -complex 1 Over Head Squat, 1 lunge each leg, 1 five sec. pause OH squat 95/65 or lighter. 

Bootcamp/Thursday 

Same as CF 

Encourage lighter weight for better form on barbell but harder push on the monostructural movements. 

Friday 

“20.4” tbd 

Saturday

“20.4” 

First heats at 9am and goes on til the last athletes works out. 

Theme “NO Shave November”


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