• Joseph Luna

New month. Regular schedule this week

Updated: Mar 2, 2020

Monday

A)warm up


B)deadlifts

E3MOM

5x65% 5x75% max Reps@85%

C)for time (20 min cap)

50-40-30

Of sit ups

-15 pull ups

-30 double unders (100 singles)

then....

10-20-30

of sit ups

-25 HR push ups

-30 double unders (100 singles)


bootcamp/Monday

A)same as CF

Tuesday

A)warm up


B)Clean n Jerk or Snatch athletes choice To work up to a heavy. 3 reps EMOM 3x

2 reps EMOM 3x

1 rep EMOM 4x


C)March Bday Wod. 15 min cap

300m plate run 45/25

-43 snatches 75/55 (Jacek)

-:43sec rest/add weight

-36 Clean N jerks 125/85 (Steve)

300m plate run cash out


bootcamp/Tuesday

A)warm up wod prep/instruction


C)hero wod/“Chad Eagle”

8x

-8 cal row

-8 box jumps 24/20

-8 burpees

-8 alt DB snatches 50/35

Wednesday

A)warm up


B)wod prep/instruction


C)teams of 2, 1 works 1 rests. (teams of 3 as directed by coach)


amrap 9

-20 OH Plate lunges 45/25

-20 toes to bar


2min forced rest

then....

1 mile relay run

(200m run each athlete, 1 at a time til it totals 1600m as a team/800m each athlete)

then immediately into......

42-30-18

-front squats 165/105

-burpees over bar

-hand stand push ups (scale DB seated press)


cap total time at 30min, including 9 min amrap in the beginning.


bootcamp/Wednesday

A)warm up


B)partner “Karen”

shared 150 wall balls (20/14) for time

(partner does plank While other works for reps)


C)Karen’s Bday Wod

-49 push presses for time 85/55

-3 inverted burpees Into hand stand E2MOM

Thursday

A)warm up


B)push press

5x65%

5x75% max reps 85%

-superset all above with 8-12 lateral DB raises

C)for time

10-20-30-40-50

-DB snatches 50/35

-50 double unders after each set

(100 singles)


bootcamp/Thursday

A)warm up


B)wod 2 (4min amrap)

“Bridgetown throwdown”

50/35 cal ski or bike buy in

-max wall balls 20/14


C)”Annie’s got a gun”

50-40-30-20-10

-Double unders (double number in singles)

-sit ups

-DB power cleans 30s/20s


Friday

A)warm up


B)back squats

17min to find a heavy widow maker

(20rep Max)

C)”Karen” (14 min cap)

150 wall balls for time 20/14


bootcamp/Friday

A)warm up


B)E4MOM 5x

8-12 bench press @50-60% 20/15 cal row or bike

(superset)


C)10 min cap/for time

100 pull ups

-4 DB thrusters EMOM TIL dome/cap 50/35s

Saturday

9am

A)warmup


B)wod prep/instruction


C)teams of 2, 1 works, 1 rests

”Bull”/hero wod

2x

200 double unders

50 OH squats 135/95

50 pull ups

1 mile run (together)


10am

A)warm up


B)E1:30MOM x12

3 hang power cleans

4 front squats

5 burpees


C)amrap 10

5 strict toes to bar

50m suit case carry

20 russian twists

20 sit ups

















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