Regular schedule this week.

Monday 

A)warm up

B)back squats 

For load

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

C)3x

300m run

20 pull ups

Bootcamp/Monday 

A)warm up

B)wod prep/instruction

C)EMOM 30

Min 1 -5backsquats 

Min 2 -:30sec of double unders

Min 3 -5 negative pull ups

Etc.... for 30 min. 

Tuesday 

A)warm up

B)wod prep/instruction

C)7x

10 hang power cleans 95/65

8 strict press

6front squats

Bootcamp/Tuesday 

A)warm up

B)wod prep/instruction

C)amrap 20

10 alt DB snatch 35/20

10 DB strict press

20 alt dB jumping lunges 

Wednesday 

A)warm up

B)wod prep/instruction

C)4x

1 min -max cal row

1 min -max cal ski

1 min -max KBswings 53/35

1 min -max box jumps 24/20

1 min -max toes to bar 

Bootcamp/Wednesday 

Same as CF

Thursday 

A)warm up

B)wod prep/instruction

C)E3MOM 21

For load. 7x

Min 1. -7 power snatches  (increase weight but should be a weight you can TNG). Then max bar hops the rest of the minute. 

Min 2  -plank

Rest the 3rd minute.  

Bootcamp/Thursday 

Same as CF

Friday 

A)warm up

B)bear complex for max load. 

5x 

1 clean

1 front squat

1 shoulder to overhead 

1 back squat 

1 shoulder to over head 

(The above Equals 1 rep must be able to do 7 reps to equal a completed set). 

Saturday 

A)warm up 

B) TBD