• Joseph Luna

February a mostly normal month. Regular schedule this week. We’ll call this week “Kobe Week”.

Updated: Feb 3, 2020


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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