Regular schedule this week.

Monday 

A)600-800m run/row/5 min jump rope (pick your monostructural movement. 

.......then 2-4x of -50ft duck walk, 10 pvc good mornings, 10 banded squats. 

B)technique/wod prep 

C)back squats 

E2MOM

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

D)benchmark on the wall of fame

“500m row” for time

Bootcamp/Monday 

5x

300m run 

15 push ups

10 back squats 155/105

Tuesday 

A)600-800m run/row, or 5 min jump rope

2-4x 5 plate overhead squats,  10 burpees, 30 single unders 

B)technique wod/prep

C)5x

300m rum

12 DB burpees 

8 hand stand push ups 

Bootcamp/Tuesday 

27-21-15-9

Power clean 95/65

Push press 

Wednesday 

A)Monostructural warm up

2-4x scalp pull ups, 3-5 pull ups, 5 deficit push ups on plates, 10 Russian lunges 

B)wod prep/skills and drills

C)3x 

10 pull ups (strict)

15 ring dips

50m OH walking lunges 

Bootcamp/Wednesday 

5x for reps 

1 min double unders 

1 min burpees

1 min wall balls 20/14

1 min rest recovery 

Thursday 

A)monostructural warm ups

Then... 2-4x of OH/PVC duck walk , 5-10 knee to foot jump, 10 PVC OH squats 

B)wod prep/technique 

C)EMOM 20

1 squat snatch 

Bootcamp/Thursday 

3x for time

10 pull ups

20 alt dB snatches 50/35

30 double unders

40 kB swings 

Friday 

A)monostructural warm ups

Then 2-4x of 10 pvc front squats, 10 pvc push press, 10 tuck jumps

B)Hang squat clean 

10x1

C)for time

(600m run if no rain) 30 burpee over bar buy in....then...

21-15-9

Power clean 95/65

Push press 

35/30 cal row or bike cash out. (300mrun if no rain). 

Bootcamp/Friday 

4x for time

10 toes to bar

25 Russian twists

50m OH walking lunge 

Saturday 

9am 

A)monostructural warm up

2-4x 5 pull ups

5 power cleans (barbell only)

10 squats 

150m run

B)”14.5”

21-18-15-12-9-6-3

Thrusters 95/65

Bar facing burpees

10am competitors Crossfit 

“14.4”

60 cal row

50 toes to bar

40 wall balls 20/14

30 cleans 135/95

20 muscle ups