• Joseph Luna

Back from lockdown

Updated: Jun 20, 2020

Monday

A)warm up


B)wod prep/instruction


C)5x for reps

:30sec og back squats 135/95

:30sec of pull ups

:30sec of burpees.

bootcamp/Monday

same as CF


Tuesday

a) warm up


b)wod prep/instruction


c)EMOM 7x

min 1 -5 power cleans

min 2 -35 bar jumps

etc


bootcamp/Tuesday

same as cf


wednesday

a)warm up


b)wod prep/instruction


c)E3MOM 5x

10 strict press

20 box jumps 24/20


Thursday

a) warm up


b)wod prep/instruction


c)E2MOM 5x

5 deadlifts


d). 2min. Max cal bike erg.

friday

a)warm up


b)wod prep/instruction


c)EMOM 10

min1 -5 thruster (at heavy but unbroken weight)

min2 -50m farmer carry (ahap)


Saturday

A)warm up


B)wod prep/instruction


C)”Helen”

3x

400m run

21 American KB swings 53/35

12 pull ups.


sunday

closed for Baby daddy’s day.







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