Regular schedule this week.
- Joseph Luna
- Jun 22, 2019
- 1 min read
Monday
A)warm up
B)work up to wod weight/instruction.
C)”jelly belly”
10-8-6-4-2 deadlifts 275/185 (L2 205/125)
50-40-30-20-10 sit ups
25-20-15-10-5 cal row
Bootcamp/Monday
A)warm up
B)wod prep C)June bootcamp birthday wod
Coach Jose, Lena, Carroland And Andrea 6 birthday burpees (all burpees are over bar) 40 deadlifts 135/95 6 birthday burpees 32 sit ups 6 birthday burpees 35 push ups 6 birthday burpees 32 Russian twists 6 birathday burpees 36 pull ups 6 birthday burpees 32 v-Ups 6 birthday burpees
Tuesday
A)warm up
B)14 min to build up to a heavy hang squat clean
C)”high heels”
Amrap 9
10 Hang squat Clean 95/65 (L2 75/55)
30 double unders (45 singles)
Bootcamp/Tuesday
A)warm up
B)wod prep and instruction
C)”pharmacy”
5x
50m walking lunge
30 lateral med ball twist 20/14
(Total 15 e/side)
12 KB squat cleans 35/26
(6 each side)
Wednesday
A)warm up
B)12 min to find a heavy thruster triple
C)”chest hair”
25 thrusters 95/65
400m run
25 chest to bar pull ups
400m run
25 thrusters
Bootcamp/Wednesday
A)warm up
B)wod prep/etc
C)for time
50 wall balls 20/14
800m run
40 toes to bar
800m run
50 wall balls
Thursday
A)warm up
B)pause back squats
3 sec pause in the hole
E2MOM
5-4-3-3-2
C)”the good life”
3x
300m run
12 burpees
21 box jumps 24/20
Bootcamp/Thursday
A)warm up
B))wod prep
C)3x
25 box jump overs 24/20
15 burpee knees to elbows
900m row
Friday
A)warm up
B)wod prep
C)June birthday wod
CJ, Marilyn, Aldene, Hazel, Corri, and Lorrin
6x
150m run
6 deadlifts 115/80
6 squat snatches
6 birthday burpees over bar
6 hand stand push ups
6 cal row
Bootcamp/Friday
A)warm up
B)wod prep etc.
C)for time
80-60-40-20-10 air squats 50-40-30-20-10 sit ups 800m run-600m-400m-200m-100m
Saturday
A)warm up
B)Max out Saturday
(Pick a lift or skill you want to work technique on, do volume or max out with. Follow the coaches advice)
C)”Helen”
3x
400m run
21 American KBS 53/35
12 pull ups
Comments