• Joseph Luna

Regular schedule this week.


Monday 

A)warm up

B)wod prep/instruction. 

C)5x E4MOM

Min 1 7 deadlifts 

Min 2 rest

Min 3 max double unders 

Min 4 rest 

D)cash out 1 min. Max burpees. 

Bootcamp/Monday 

Same as CF

Tuesday 

A)warm up 

B)wod prep/instruction

C)5x for reps E4MOM

Min 1 max wal balls 20/14

Min 2 -recover 

Min 3 -max pull ups (any) then max push ups once you come off the bar. 

Min 4 -recover

Bootcamp/Tuesday 

Same as CF

Wednesday 

A)warm up

B)wod prep/instruction

C)E4MOM 5x

Min 1 :20 hand stand hold/toss the salad the reminder of the minute 100/80 dball

Min 2 recover

Min 3 max box jumps 24/20

Min 4 recover 

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)wod prep/instruction

C)E3MOM 7x

Min 1 -7 thrusters (increasing weight), then max bar hops

Min2 plank

Min 3 recover

Bootcamp/Thursday 

Same as cf

Friday 

A)warm up 

B)5k row

C)not for time 

100 sit ups 

100 Russian twists 

100 seconds r-side plank

100 seconds L-side plank

100 supermans 

Bootcamp/Friday 

Same as cf

Saturday 

A)warm up

B)tbd


99 views0 comments

Recent Posts

See All