• Joseph Luna


Monday A)warm up B)wod prep instruction C)”Mamba & The Diesel” team of 2 (3 for noobies or as advised by coach) 34min cap 800m row then 2x 24 hang power Snatches 75/55 34 burpees then -34/24 cal ski or bike then 2x of 24 thrusters 95/65 34 burpees then -300m run then 2x of 24 Hang Clean n Jerks 115/75 34 burpees bootcamp/Monday A)warm up b)wod prep/instruction c)for time 50-40-30-20-10 -300m run -ab Mat sit ups immediately into 10-20-30-40-50 -Single DB Lunges hold however 50/35 (total) -:seconds hand stand hold -Cal ski/bike/row (rotate when possible) Tuesday A)2x 200m run 200m ski/800m bike 500m row B)E2MOM 8x find a heavy double/Front squat 2-2-2-2-2-2-2-2 C)24-17-8 -Double Front racked/KB front squats 53/35 -toes to bar bootcamp/Tuesday A)Warm up B)wod prep/instruction C)5x amrap 3 2 devil presses 50/35 5 pull ups 24 double unders (96 singles) 1min rest after E/3min of work Wednesday A)warm up Bwod prep/instruction spend time on pull up/hand stand push up progressions variations. C)amrap 10 17 American KB swings 53/35 8 pull ups 5 hand stand push ups. Bootcamp/Wednesday A)warm up B)wod prep/instruction C)for time -40 DB deadlifts 70’s/50s -40 toes to bar -20 burpees forced rest 2min -30 DB deadlifts -30 toes to bar -15 burpees. forced 1 min rest -20 DB deadlifts -20 Toes to bar -10 burpees forced rest :30sec -10 DB deadlifts -10 toes to bar -5 burpees. Thursday A)warm up B)E3MOM 15 min 0-2 -5 bench press (50% then climbing), 5 Deadlifts (50% start then climbing). 3 -rest/recover/adjust weight. etc 5 sets C)amrap 10 ”Problem Gasolved” 16 cal row 16 g(total) Box step (while holding a singles DB 50/35lbs on a 24/20” box 08 inclined push ups (hands on bench) bootcamp/Thursday A)warm up B)wod prep/instruction c)amrap 3 then rest/recover 1 minute. 5x 200m run 20 DB shoulder time Overhead 50s/35s max pull ups rest 1 minute. Friday A)Warm up B)wod prep/instruction C)E4MOM 24min 3-5 back squats start at 50% work your way up. Followed by -16 banded Glute bridges -8 Russian sit ups rest remainder of 4 min. D)cash out 100 plate OH sit ups 25/15 bootcamp/Friday same as CF Saturday A)warm up B)“black mamba” team of 3 -one person rows -one person 7 balls over shoulder, then 50m d-ball carry. Ahap C)”mamba forever” amrap 14 2 power cleans 185/125 24 wall balls (like a push press no squat) 20/14 2 power cleans 24 box jumps 24/20 

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