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Lomita, CA 90717

September 29, 2019

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First week of June. Regular schedule. Prep for our intrabox mock weightlifting meet. The Baby Wod baby shower for Chile’ on Sunday at 11am.

June 3, 2019

 

Monday 

A)warm up

B)wod/prep/mobility/instruction 

C)”the Bear complex”

7sets/rounds of 7 reps not for time/but for max load of the following complex. 

 

-1 clean (any)

-1 front squat

-1 push press

-1 back squat

-1 behind the neck shoulder to over head 

(Must TNG at the bottom no regripping on the floor if RX’ing)

 

Bootcamp/Monday 

Same as CF. 

 

Tuesday 

A)warm up

B) pull up skills and drills. 

C)”GI Jane”

100 burpee pull-ups for time. 

 

Bootcamp/Tuesday 

Same as CF. 

 

Wednesday 

A)warm up

B)wod prep

C)3x 

1k row

15 clean n jerks 135/95

 

Bootcamp/Wednesday. 

A)warm up

B)wod prep

C)5x for reps

1min cal row

1min push press 

1min KBs 

1 min rest

 

Thursday 

A)warm up

B)wod prep

C)5x

25m OH walking lunge 45/25

10 ring dips

25m OH walking lunge 

10 sumo deadlift highpulls 95/65

 

Bootcamp/Thursday 

A)warm up

B)deadlift 

5-5-5-5-5

C)”Annie”

50-40-30-20-10

Double unders

Sit ups

 

Friday 

A) warm up

B)wod prep

C)EMOM 30

1 Hang power snatch

 

Bootcamp/Friday 

A)warm up

B)wod prep

C)4x

20 over heads squats 

20 box jumps 

 

Saturday 

“Seal fit monster mash”

Partner wod. Share reps. One works one rests. 

100 back squats 155/105

100 shoulder to OH 115/85

100 KB swings 53/35

100 burpees 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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