• Joseph Luna

Regular schedule this week


Monday 

A)warm up

B)deadlifts 

E4MOM 

6-6-6

C)amrap 10

Burpees

-5 toes to bar EMOM

Bootcamp/Monday 

A)warm up

B)amrap15

Burpees 

-5 toes to bar EMOM 

C)amrap 15

40/30 cal row

20 back squats 185/135, 135/95, 95/65

Tuesday 

A)warm up

B)overhead squat 

10-9-8-7-6-5-4-3-2-1

For load. 

C)5x

EMOM 10

Odd- max box jumps 24/20

Even-plank (breaking plank negates all previous box jumps)

-score is box jump reps. 

Bootcamp/Tuesday 

A)warm up

B)wod prep/instruction 

C)5x 

For reps. 

EMOM 20

Min 1-max over head squats 96/65

       2-max box jumps 24/20

       3-max sit ups

       4-plank

Etc. 

Wednesday 

A)warm up

B)strict press 

E4MOM

7-10 @70%

7-10 @65%

7-10 @60%

C)”flight simulator”

Double unders. 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Bootcamp/Wednesday 

A)warm up

B)for time. 

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

-double unders

-bicycles on the way up/Russian twists on the way down. 

Thursday 

A)warm up

B)”swinging Cindy”

Amrap would

-5 pull ups

-10 push ups

-15 kB swings 53/35

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)back squat 

E4MOM 

10@70%

10@65%

10@60%

C)21-15-9

Deadlift 275/185

Perverted burpees

Saturday 

A)warm up

B)”Curtis P”

100 Curtis Ps for time. 

Sunday 


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