• Joseph Luna

Christmas party this Saturday The 14th. 630pm. Blue team bring your contributions toward the taco ma


Monday

A)warm up

B)E2MOM 5

Complex from the rack

1 push press

2 push jerks

C)21-5-9-6-3

Push jerks 135/95

Burpees over bar 

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)amrap 20

50 wall balls

40/30 cal row

30 toes to bar

20 (alt) DB snatches 50/35


Tuesday 

A)warm up

B)wod prep/instruction 

C)December bday wod 

(Please safely put excess weight away as you finish your movements). 

44 deadlifts 225/185 C.Joe)

45 double unders or scale 74 singles(Mac)

400m run (Mayra)

23 Hang power cleans 135/95 (Alexa)

28 cat cows (Tiki Joe)

47 American KB swings 53/35 (Ben)

34 power snatches 75/55 (Hugo)

Bootcamp/Tuesday 

A)warm up

B)build to a heavy Push press 4-3-3-1-1 C)”shoulder pads” Amrap 10 3-6-9-12-15....etc by 3s DB shoulder to OH 50’s/35s 100m run

Wednesday 

A)warm up 

B)teams of 2 (3 for newbies if needed)

Amrap 30

5 burpee box jumps 24/20

10 Dball or sand bag over shoulder (AHAP)

15 synchro air squats 

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)bench press 

E2MOM 5x

8-12 reps

C)amrap 15

150m run

12 (total) KB snatches 44/26 

(Modify to single arm Russian swings as needed)

2 rope climbs. 

Bootcamp/Thursday 

A)warm up

B)800m run for time

C)amrap 16

21/15 row or bike 

12 American KB swings 70/53

2 rope climbs 

Friday 

A)warm up

B)wod prep/instruction. 

Team of 3 amrap 30

1 works 2 rest

-60 cal row 

-50 pull ups

-400m run

-30 thrusters (increase weight every round), 95/65, 115/85, 135/95, 155/105, 175/115

Bootcamp/Friday 

A)warm up

B)wod prep/instruction 

Work up to wod weight 

C) Michelle Fs Bday wod 

12 min amrap 

-47 push ups

-47 deadlifts 205/155

-47 sit ups

-47 pull ups

Saturday 

A)warm up

B)wod prep/instruction 

C)amrap 5

600m run buy in then 

Amrap 

-7 squat cleans 95/65

-25 double unders (50 singles)

Rest 5min. 

Then amrap 5

400m run buy in 

-5 Hang squat clean 115/85

-25 double unders 

Rest 5 min

Then amrap 5

200m run buy in...

-3 squat cleans 135/95

-25 double unders 


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