Wednesday and Thursday Night our very own Katie Forbes Wrestles in Down Town LA. Ask me about free t

Monday  

Wod 

12-9-6-3

Clusters 155/105

24-18-12-6

Ball slams 30/20

Bootcamp/Monday  

B) 21-15-9

Back squats 60% of 1rm

Hr push ups

C) 50 ball slams for time 30/20

Tuesday

5x for reps

1 min kB swings 53/35

1 min rest

1 min burpees 

1 min rest 

Bootcamp/Tuesday 

40-30-20-10

Cal row

Burpees over rower

Wednesday 

A)2x nft 

300m run

2min plank 

B)3x nft 

10 kips

10 OH plate squats

C)instruction/load/prep

D)or time

15 T2B

25m OH walking lunge

12 T2B

25 OH walking lunge

9 T2B

25 OH walking lunge

6 T2B

25 OH walking lunge

3 T2B

25 OH walking lunge

Bootcamp/Wednesday 

A)coaches call

B)work up to wod weight 60% of 1rm deadlift 

C)for time 

(Double reps for double unders)

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

Deadlift 60% of 1RM

Pull ups

Double unders

Thursday 

A) 5 minutes of running in place jump rope. 

B)3x NFT

10 box jumps

10 kips

10 push ups

C)technique wod/prep

D)4x for time

400m run

30 (alt) DB snatches 50/35, 35/20, 20/10

20 pull ups

Bootcamp/Thursday

A)same as CF

B)technique wod/prep

C)4x for tIme

400m run

30 kbs 53/35

20 box jumps 24/20

10 toes to bar

Friday 

A)800m run

B)3x

10 BoxJumps

10 OH plate squats

10 lite strict dB presses

C) technique wod/prep

D)5x for reps 

:20sec deadlifts

:40sec rest/recover

:40sec hand stand hold

:20sec rest/recover 

Bootcamp/Friday 

A)same as CF

B)50-35-20

Wall balls 20/14

Db snatches (alt) 50/35, 35/20, 20/10

Saturday 

9am TBD by Max. 

10am TBD by Max

1115 yoga

Sunday 

9-11am open gym,

430-630 open gym