Regular schedule this week

Monday 

A)warm up

B)wod prep/instruction

C)E3MOM

5x

10 back squats pick a weight and stay there 

Men -225, 185, 135, 95

Ladies-175, 125, 85, 55

20 Push ups

200m run 

Bootcamp/Monday 

Same  as cf

Tuesday 

A)warm up

B)Wod prep/instruction

C)amrap 20

5 pull ups

10 burpees 

15 box jumps 24/20

Bootcamp/Tuesday 

Same as CF

Wednesday 

A)warm up

B)for time

30 deadlift 185/135

30 cal row

30 OH squats 95/65

C)3x for time

:30 left side plank

:30 reverse plank

:30 right side plank 

:30 front plank

D)2min amrap 

Max double unders 

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)wod prep/instruction

C)EMOM 30

1 Hang squat snatch

Bootcamp/Thursday 

A)warm up

B)wod prep/instruction 

C)3x for time 

30 DB snatches 50/35

30 toes to bar 

Then..... 

Rest 3 min into 

30 total Turkish get ups (15 each side for quality of movement.... not time. 

Friday 

A)warm up

B)wod prep instruction 

C)for HSPU reps20 min hard cap

15 strict HSPU (with a 2 min cap)

300m OH walking Lunge 45/25

Amrap as many HSPU as possible 

Bootcamp/Friday 

Same as CF

Saturday 

A)warm up

B)find 1RM cluster 

C)5x for time 

10 wall balls 20/14

10 KB swings 53/35

10 burpees 

M