• Joseph Luna

Regular schedule this week.


Monday 

A)warm up

B)deadlift 

E4MOM 

6-6-6

C)4x for reps 

Tabata :30, :30

-burpees

-box jumps 24/20

-cal row

Bootcamp/Monday 

A)warm up

B)for time 

10-1 

Deadlifts 185/135

20-2 (by 2’s)

Box jumps 24/20

C)continuation of part B. Rest til 15 minute mark then for reps.....

4x Tabata :30, :30

-burpees

-bar jumps

-cal row 

Tuesday 

A)warm up

B)handstand work

C)50-40-30-20-10

For time

-wall balls 20/14

-kB swings 53/35

-sit ups

Bootcamp/Tuesday 

Same as Crossfit. 

Wednesday 

A)warm up

B)strict press 

E4MOM

8-8-8

C)3x

15 Hang power snatches 95/65

150m run

Bootcamp/Wednesday 

A)warm up

B)wod prep/instruction

C)for time. 

600m run buy in...

Then, 21-15-9 of 

Power cleans 95/65

Push press

-Cash out at the end with a 300m run. 

Thursday 

A)warm up 

B)wod prep/instruction

C)amrap 20

5 chest to bar pull ups (strict)

10 ring push ups

20 step ups 30/24

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)back squats 

E4MOM

10-10-10

C)amrap 10

10 clean n jerks 135/95

10 front squats 

Bootcamp/Friday 

A)warm up

B)wod prep/instruction 

C)2x

30 back squats 135/95

30 burpees

Saturday 

A)warm up

B)wod prep instruction  

C)”Tabata builder”

8x each movement

:20 sec work :10 rest/transition

-curls

-twisted toes to bar

-baby cow raises (45/25)

-burpees


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