• Joseph Luna

Father’s Day week. Note that Bootcamp and Oly lifting are bumped up to 8 athletes per class.

Monday

A)warm up


B)wod prep/instruction


C)15min to get as heavy as possible (responsibly). treat as an amrap but increase 5-10lbs every round for RX. Scaled can do v-ups instead of toes to bar, and stay at same weight through out the wod.

-150m run

-8 toes to bar (scaled does 10 v-ups)

-3 hang squat cleans 135/95 (Increase by 5-10lbs each round.)


D)if time/space permitting accessory work

2-5x8-15 DB Lunges e/leg

2-5x8-10 DB single leg RDLs


bootcamp/Monday

A)warm up


B)wod prep/instruction

10 min amrap

3-6-9-12-15 (by 3s)

-DB Hang squat cleans 35s/20s

-30 double unders (45 singles)


rest 3min at end of cap (10min amrap) 3-6-9-12-15 etc.

devil presses

100m run


Tuesday

A)warm up


B)wod prep/instruction


C)E5MOM 4x

400m run

20 wall balls

3 deadlifts 30-85%

D)if time/space permitting accessory work

20-10-30-10-20

situps

bicycles


bootcamp/Tuesday

same as CF.

Wednesday

A)warm up


B)wod prep/instruction


C)EMOM 10

5 push press (from ground)

rest/transition 3 minutes then....

10 min cap

100/85 (HR) push ups

50 pull ups

(break up however; athletes choice in rep scheme)


D)accessory world/time space permitting

100 banded pull aparts


bootcamp/Wednesday

same as CF


Thursday

A)warm up


B)wod prep/instruction


C)5x amrap 1:30 (then rest 1:30)

10 front racked lunges 95/65

8 burpees over bar

(pick up where you left off at the beginning of your next 90seconds).


D)accessory work/time space permitting. 100 glute Bridges banded where possible.

bootcamp/Thursday

A)warm up


B)wod prep/instruction


C)for time 25 min cap

300m run (buy in)

then 5x of DB “DT”

12 DB Deadlifts 50s/35s

9 hang power cleans

6 push press


600m run


then 5x of DB “DT”

12 DB Deadlifts

9 hang power cleans

6 push press


300m run (cash out)


Friday

A)warm up


B)wod prep/instruction


C)20 min cap

1 mile run

then...

75 shoulder to over head 115/75

(interrupted by EMOM “8 Russian KB swings 61/44)


D)time/space permitting accessory work. shoulder mobility.


bootcamp/Friday

A)warm up


B)wod prep/instruction.

C)for time

300m run buy in then

8x of

10 toes to bar

10 Alt DB Lunges 50s/35s


cash our 300m run.


Saturday

A)warm up


B)wod prep/instruction


C)E3MOM 8x

200m run

20 bicycles (total 10 each leg)

5 snatches (rounds 1-3)

3 snatches (rounds 4, 5)

1 snatch (final rounds)


Sunday

Olympic weightlifting and Wendy our massage therapist gets county green light for those needing/comfortable utilizing her services. Massage therapy from 830a-11am,

and open gym from 615a-730am, oly lifting classes from 9-945, 10-1045am.



















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