• Joseph Luna

Regular schedule this week. Saturday 8am & 11am and Sunday 9am there will be athlete/judge brief


Monday 

A)warm up 

B)EMOM 21

Min 1 -5 bench press (climbing)

        2&3 150m run then 16 total windshield wipers with locked out KBs or DBs from the floor 35s/18s (35s/20s if DBs)

(Score is bench press weight)

C)accessory work/not for time with remaining class time or after class. 

2-4x 

10DB lateral raises

10DB frontal raises

10DB flies

Bootcamp/Monday 

A)warm up

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

For time 

200m run

Devil presses 35s/20s

Tuesday 

A)warm up 

B)wod prep/instruction

C)for time (teams if 2, 3 for novices and or coaches call). 

42-30-18

Deadlifts 225/155

Burpees over bar 

Pull ups

Cash out 2k row or ski

(Switch every 200m approx). 

Bootcamp/Tuesday 

A)warm up

B)wod prep/instruction

C)fight gone bad’ish w/KBs & 

DBs 

3x for reps

Min 1 KB sumo DL high pulls 70/53

Min 2 sit ups

Min 3 HSPU

Min 4 DB step ups 24/20 w/50s or 35s

Min 5 cal ski

Min6 rest 

Wednesday 

A)warm up

B)3-5sec tempo, 2-3sec pause back squat

E2MOM

3-3-3-3-3

C)for time

600m run buy in then

7x of 

-7 front squat 115:75

-toes time bar 

-American KB swings  70/53

Bootcamp/Wednesday

A)warm up

B)wod prep/instruction

C)amrap 20

-Max bench press reps (do a weight that you can do 12-15 reps of in the first round. 

-max chin ups

-400m run

(Score is reps, note the weight in the notes, RX will be for those who do chin ups unassisted.)

Thursday 

A)warm up

B)wod prep/instruction

C)do in any order broken up how ever the athlete chooses.  For time. 

-100 cal row

-100 cal ski/bike

-100 burpees

 EMOM 

Min 1 -3 D-ball over shoulder 100/80 (80/55)

Min 2 -:10sec L-Hang

(Etc/alternating minutes)

Bootcamp/Thursday 

A)warm up

B)wod prep/instruction

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

For time

-DB hang clean & jerk (left arm)

-DB hang clean & jerk (right arm)

-DB goblet lunges (each leg)

Friday 

A)warm up

B)EMOM 12

Min 1  -3 Clean & Jerks (climb to a heavy set of 3)

Min 2  -12 Wall balls 20/14

Etc. 

C)10x for time

-3 single arm devil presses 35/20

-30 double unders (50 singles)

Bootcamp/Friday 

A)warm up

B)wod prep/instruction

C)EMOM 20

Min. 1 (DB chief complex)

Min 2 30 double unders (30 singles)

(DB version of Chief complex = 3 DB power cleans 50s/35s, 6 push ups, 9 air squats, advanced may wear weighted vest)

Saturday 

8am and 11am athlete and judge briefings for “old dirty masters” competition. 

9am-11am class will be “old dirty masters” partner wod testing 

Amrap 11 (score is number of burpees)

35 cal ski

40 toes to bar 

45 synchro single arm DB hang clean& jerks

-max burpees over DBs (facing)

C)amrap 4 

Partner A holds  D-ball 100/80

Partner B does max OH plate lunges 45/25

Immediately into...

Amrap 4 of the following complex for load

-1 hang clean (any)

-2 front squats 

D)amrap 9

3 bar muscle ups (9 pull ups or 18 ring rows)

15 thrusters 95/65

25 double unders


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