Regular schedule this week. Sign up for the “muscle up seminar”. Limited spots available. Muscle up

Monday 

A)warm up 

B)”fallout 2019 complex” 

E2MOM   5

1 clean (any)

1 Hang clean (any)

1 front squat 

(Work to a heavy)

C)September Bday wod.

Honoring our loyal members and staff. 

JC, Sandra D, Coach Christie, Susana, John Cacho, DR Fred, Rasheed, Munnazzah, Bronson, Roxy, Joe the Plumber, Tab and Emma. 

4x for time (20 min cap)

25 sit ups

12 deadlifts 135/95 

9 Hang squat cleans 

6 hand stand push ups 

150m run 

Bootcamp/Monday 

A)warm up

B)wod prep instruction

C)Noheli’s bday wod 

2x

800m run

25 push ups 

50 goblet squats 53/35

25 birthday burpees

50 sit ups

25 cal ski (if not available bike 25cal), then and only then if ski or bike not available row 25 cal. 

Tuesday 

A)warm up 

B)wod prep/instruction. 

C)team Of 3, 1 works 2 rest. 

Amrap 25

10 dball or sand bag squats (ahap)

15 dball or sand bag over shoulder aka “tossing the salad”

10 dball or sand bag step ups 20”/15”

Bootcamp/Tuesday 

Same as CF

Wednesday 

A)warm up

B)superset E4MOM

4x8-12 reps range

-DB bench press 

-DB Bent over Row (2 DBs, neutral grip)

C)”Pyramid Scheme”

10-20-30-20-10 (14min cap)

-DB Hang Clean and jerk 50/35

(Single arm and its total reps split evenly)

-V-ups

-100m ski (1st come 1st serve, if not available 350m bike or 150m run)

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)wod prep/instruction

C)”toon squad” team of 3 for total reps/cals

1 works, 2 rest/recover

3x 

-4min max cal ski, row, bike (try to rotate through all three where possible)

-3min Max wall balls 20/14

-2min Max devil presses 35/20, L2(30/15), L3(25/10)

-1min Max burpees 

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)1-2 clean and jerks 

EMOM 9 @60-75%

C)amrap 9 

5 muscle ups/7 strict pull-ups or 9 kipping chest to bar

25 double unders (50 singles)

15 wall ball sit ups (against wall) 20/14

25 double unders 

Bootcamp/Friday 

A)warm up

B)wod prep/Instruction 

C)”grass hopper”

3x 

600m run 

30 KB Sumo DL high pull 70/53

30 med ball squat jumps 20/14

30 med ball sit ups against wall

D)bro sesh finisher

Super set

2x8-12 of 

DB bicep curls

DB triceps kickbacks 

-Do a 3rd/final set to failure. 

Saturday 

A)warm up 

B)E3MOM 

Superset 

3x to failure push ups

3x 12 reps of banded face pulls 

C)”road trip”

20 min cap

5x 

15 Russian KB swings 70/53

400m run

40 double unders (80 singles)