• Joseph Luna

Regular schedule this week.


Monday 

A)warm up

B)thrusters. (Must be unbroken for RX)

E3MOM 

-20 @95/65

-16 @115/70

-12 @135/85

-8 @155/100

-4 @175/115

C)Tabata push ups 8x

:20sec on, :10 recovery

Tuesday 

A)warm up

B)wod prep/instruction

C)7x for reps

-:30 sec max dB jumping lunges 30s/15s

-:30 rest

-:30 burpees

-:30 rest

-:30 pull ups 

-:30 rest

Bootcamp/Tuesday 

Same as Cf

Wednesday 

A)warm up

B)wod prep/instruction

C)3x

-5 deadlifts 275/185

-15 perverted burpees

-30 double unders (RX=unbroken)

Thursday

A)warm up

B)wod prep instruction

C)for time 

-100 DB clusters 35/25

EMOM 5 burpees (start with 5 burpees)

Friday TBD

A)warm up

B)back squats

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

Drop sets starting from 85%down to 50%. 

C)5x for reps

EMOM 

Min 1 plank

Min 2 burpees

Saturday 

A)

B)wod prep/instruction 

C)3x

15 toes to bar

10 burpees over bar 

5 OH squats 135/95

Sunday closed 

Monday /holiday schedule

4am-630am strength 1st/open gym 

8am -Crossfit

930am  Crossfit 

3pm-strength 1st/open gym til coach leaves 

8pm-strength 1st/open gym -til coach leaves 


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