MEMORIAL DAY SCHEDULE 🇺🇸

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MEMORIAL DAY SCHEDULE 🇺🇸

MONDAY, MAY 29TH, 2017

HERO WOD "Murph"
 In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y.,
who was killed in Afghanistan June 28th, 2005.
 


FOR TIME:
RUN 1 MILE
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
RUN 1 MILE

*true Rx: completed with 20lb weight vest


STUDIO CITY
WOD TIMES
9AM | 10:15AM | 11:30AM | 12:30PM


HERMOSA BEACH
WOD TIMES  
8:30AM  |  10:00AM

🇺🇸 BBQ 11AM - 1PM
*SIGN UP TO BRING SOMETHING AT THE FRONT DESK

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Friday, May 26th, 2017 WOD


STUDIO CITY
STRENGTH
Deadlift - Handstand Push Up Super Set
10-10-10-10-10

WOD
8 Minute AMRAP
30 Double Unders
10 Toes to Bar


HERMOSA BEACH
STRENGTH
Bench Press
6 - 6 - 6 - 6 - 6 - 6

WOD
“Falcon 9”
Every minute for 8 minutes:
30 Double Unders
6 Power Cleans (135/95)
10 Box Jumps (24/20)

SCORE: Total # Reps (368 possible)

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Thursday, May 25th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squats
5x3 @ 1 3 x 1

WOD
"Cloud Computing"
For Time:

750 Meter Row
21 Clean and Jerks @ (155/105)
500 Meter Row
15 Clean and Jerks
250 Meter Row
9 Clean and Jerks

ACCESSORY
5 Sets:
Strict alternating tow touch x 10 reps
superset with:
5 sets:
:15 chin of the bar hold x 1


HERMOSA BEACH
STRENGTH
Kneeling Press
10 - 10 - 10 - 10

WOD
“Creeping Bear“
5 rounds for time:
10 Pull Ups
20’ Handstand Walk

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Wednesday, May 24th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
In 4 Minutes:
Run 400 Meters
Max Strict Handstand Push-Ups
**REST 4 MINUTES WHIL PARTNER 2 GOES**
4 Minute AMRAP
10 Box Jumps @ (24/20)
10 Pull-Ups
**REST 4 MINUTES WHIL PARTNER 2 GOES**
4 Minute AMRAP
5 Dumbbell Facing Burpees
5 Dumbbell Thrusters @ (35/20)
**REST 4 MINUTES WHIL PARTNER 2 GOES**

ACCESSORY
3 Sets:
Death March x 20 steps @ 2 1 1 1
Walking Lungers x 20 steps
(Farmers carry AHAP for these sets)


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
4 - 4 - 4 - 4 - 4
*Record heaviest set
**If the bar is dropped perform 300m row

WOD
“Ushanka”
3 rounds for time:
5 Ring Dips
7 Handstand Push Ups
15 Thrusters (95/65)

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Tuesday, May 23rd, 2017 WOD


STUDIO CITY
STRENGTH
Snatch
Spend 15-20 minutes building up to a daily 2 Rep Max Squat Snatch

WOD
8 Minute AMRAP
10 Power Snatch @ (115/75)
10 Burpees Over the Bar

ACCESSORY
3 Sets:
800 Meter Run


HERMOSA BEACH
MOBILITY
Traps / Scaps / Shoulders

WOD
“Salt “
AMRAP in 6 minutes:
7 Power Snatch (75/55)
7 Overhead Squat (75/55)
7 Sotts Press (75/55)
record Rounds + Reps

“Pepper”
AMRAP in 6 minutes:
7 Power Cleans (115/75)
7 Front Squats (115/75)
7 Push Press (115/75)
record Rounds + Reps
*If the bar is dropped perform 10 Burpees

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Monday, May 22nd, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
5x5 @ 30x1

WOD
"Valient Ambition"
12 Minute AMRAP
Run 400 Meters
15 Push Jerks @ (95/65)
15 Unbroken Kettlebell Swings @ (24/16)

ACCESSORY
Strict Weighted Pull Ups
5-5-5-5-5


HERMOSA BEACH
STRENGTH
Hang Squat Clean
3 - 3 - 3 - 3 - 3 - 3
*Record heaviest set
**If the bar is dropped perform 300m Row

WOD
“Monument”
For time:
50 Hand Release Push Ups
30 Squat Snatch (75/55)
10 Bar Muscle Ups

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Friday, May 19th, 2017 WOD


STUDIO CITY
STRENGTH
Dumbbell Overhead Squat 3 each arm
Complete 5 sets building up in weight and maintaining form throughout squat

WOD
"Annihilus"
For Time:
100 Double Unders
40 Toes to Bar
40 Dumbbell Snatch Alternating @ (50/35)
100 Double Unders

ACCESSORY
5 sets strict alternating toe touch x 10 reps
Superset with...
5 sets 15 second chin over the bar hold x 1


HERMOSA BEACH
STRENGTH
Bench Press
8 - 8 - 8 - 8 - 8

WOD
“Concrete Jungle”
9 Rounds for time:
5 Thruster (95/65)
5 Pull Ups
5 Burpees over Bar

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Thursday, May 18th, 2017 WOD


STUDIO CITY
STRENGTH
Back Squat
5x3 @ 1.3.x1

WOD
"Proteus"
3 Rounds for Time:
30 Wall Balls @ (20/14)
400 Meter Run
30 Box Jump Overs

ACCESSORY
3 Sets:
20 Calorie Bike
20 V ups
20 Tuck Ups on Bar


HERMOSA BEACH
STRENGTH
Seated Press
5 - 5 - 5 - 5 - 5

WOD
“Azimuthal“
For time:
70 Air Squats
20 Power Snatch (95/65)
100 Double Unders
20 Power Cleans (135/95)
70 Air Squats

*one barbell per athlete

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Wednesday, May 17th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"General Zodd and Doomsday"
3 Minute AMRAP
21 Deadlifts @ (155/105)
21 Bar Over Burpees
Max Calorie Row in time remaining
*Rest 3:00 while partner 2 goes
3 Minute AMRAP
18 Deadlifts @ (185/115)
18 Bar Over Burpees
Max Calorie Row in time remaining
*Rest 3:00 while partner 2 goes
3 Minute AMRAP
15 Deadlifts @ (205/135)
15 Bar Over Burpees
Max Calorie Row in time remaining
*Rest 3:00 while partner 2 goes
3 Minute AMRAP
12 Deadlifts @ (225/155)
12 Bar Over Burpees
Max Calorie Row in time remaining
*Rest 3:00 while partner 2 goes

ACCESSORY
3 Sets: 50 weighted situps


HERMOSA BEACH
STRENGTH
Hang Squat Clean
5 - 5 - 5 - 5 - 5
*Record heaviest set
**If the barbell is dropped take a 300 meter Row

WOD
“Snarfblat”
40 - 30 - 20 - 10
Wall Balls (20/14)
300 meter Row
Rest 2 minutes
then....
“Dinglehopper”
12 - 9 - 6 - 3
Ring Dips
Kipping Pull Ups
record total time

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Tuesday, May 16th, 2017 WOD


STUDIO CITY
STRENGTH
Snatch Complex
Complete a set every 2 minutes for 5 sets
3 Position Snatch (High, Top of Knee, Full Squat)
*Each snatch should be performed as a squat

WOD
"Phoenix Force"
For Time (20 Minutes Time Cap):
Run 1 Mile
Then..
8 Rounds of Strict "Cindy"
5 Strict Pullups
10 Push Ups
15 Air Squats

ACCESSORY
5 Attempts at Max Handstand Walk


HERMOSA BEACH
SKILL
Hollow Rocks
Kipping Pull-Ups

WOD
“Showcase”
3 Max Effort Attempts:
i. Handstand Push Ups
ii. Double Unders
iii. Toes to Bar

SCORE: see SugarWod

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Monday, May 15th, 2017 WOD


STUDIO CITY
STENGTH
Back Squats
5x3 @ 30x1
Perform 6-8 Strict Supinated-Grip Pull-Ups between each set

WOD
"Galactus"
Complete 4 sets against a 2:00 clock
*Rest 2:00 between sets
Row 250 meters
Max Squat Cleans @ (135/95)

ACCESSORY
Strict Handstand Pushups Test
Do one set of max strict handstand pushups
THEN if over 7 reps do 5-4-3-2-1 with a deficit


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
5 - 5 - 5 - 5 - 5
*Record heaviest set

WOD
“Lemonheads”
For time:
30 Squat Cleans* (135/95)
then...
6 Rounds:
3 Strict Pull Ups
10 Hand Release Push Ups

*Perform 3 Burpees everytime you break on the squat cleans
**150 meter Run for dropped barbell

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Friday, May 12th, 2017 WOD


STUDIO CITY
WOD
"Main Event"
3 Rounds for Time:
1 Minute of 135 lb Back Squats
1 Minute REST
1 Minute of Chest to Bar Pull-ups
1 Minute REST
1 Minute of 135 lb Power Cleans
1 Minute REST

ACCESSORY
30 Minutes of Mobility


HERMOSA BEACH
STRENGTH
Bench Press
10 - 10 - 10- 10

WOD
“Acetylene”
5 Rounds for time:
6 High-Hang Power Snatch (95/65)
3 Bar Muscle Ups

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Thursday, May 11th, 2017 WOD


STUDIO CITY
WOD
"AGOQ Workout 1"
For Time with 20 Minute Time Cap:
100 Dumbbell Snatch @ (50/35)
80 Calorie Row
60 Bar Facing Burppes
40 Muscle Ups

ACCESSORY
3 Sets:
50 Sit Ups


HERMOSA BEACH
STRENGTH
Back Squat
2 - 2 - 1 - 1 - 1

WOD
“Alchemy “
5 Rounds for time:
5 Burpees
5 Hang Power Cleans (95/65)
5/5 Front Rack Lunges (95/65)
5 Push Press (95/65)
 

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Wednesday, May 10th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Deathly Hallows Part 2"
8 Minute AMRAP
8 Deadlifts @ (225/155)
8 Burpee Box Jumps @ (24/20)
*Alternating Rounds
- REST 2:00 -
8 Minute AMRAP
250 Meter Row
Max Burpees
*While one athlete is rowing, the other is completing as many burpees as possible.
- REST 2:00 - 
8 Minute AMRAP
6 Toes to Bar
12 Wall Balls @ (20/14)

ACCESSORY
3 Sets:
5 Kettlebell Halp's each direction
Bottom's up kettlebell walk x 100' each arm
Goblet squat x 3-5 reps @ 3311


HERMOSA BEACH
STRENGTH
Overhead Squat
3 - 2 - 2 - 1 - 1 - 1
*Record heaviest set

WOD
"Guest 36"
15 minute AMRAP
5 Handstand Push-Ups
10 Box Jumps (24"/20")
5 Hang Squat Snatch (75/55)
10 Pull-Ups

ACCESSORY
Part 1
“Calico”
For time:
35 Calories on Assault Bike
then Immediately into…
Part 2
“Tortie”
AMREP in 2 minutes:
Double Unders
 

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Tuesday, May 9th, 2017 WOD


STUDIO CITY
STRENGTH
Hang Squat Snatch
3-3-3-3-3
*Complete a set every 3 minutes

WOD
"Thumper"
12 Minute AMRAP:
1 round of "Cindy"
30 Unbroken Double Unders

ACCESSORY
Murph Training
3 Sets:
800 Meter Run


HERMOSA BEACH
ACCESSORY
Emphasis: Grip
AMRAP in 8 minutes:
40’ Hex Grip Walks
40’ Plate Pinch Walks
40s Dead Hangs
20 Reverse Curls

WOD
“Shiitake”
Every 4 minutes for 20 minutes:
20 Front Squat (115/75) (20 points)
150 meter Run (2 points)
20 Push Press (115/75) (20 points)
150 meter Run (8 points)

SCORE: Total Points (250 possible)

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