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Friday, June 23rd, 2017 WOD


STUDIO CITY
STRENGTH
Snatch
Spend 15 Minutes building to a heavy Double Squat Snatch

WOD
"Tornado Thunder"

FOR TIME
500 Meter Row
50 Overhead Squats @ (45/35)
30 Toes to Bar
50 Dumbbell Overhead Squats @ (50/35)
500 Meter Row

ACCESSORY
5 Sets:
15 Second chin over bar hold


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

WOD
“Playschool”
3 Rounds for time:
50 Calorie Row
50 Abmat Sit Ups
50 Overhead Walking Lunges w/ plate (45/25)

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Thursday, June 22nd, 2017 WOD


STUDIO CITY
STRENGTH
FRONT SQUATS

Spend 20 Minutes finding a new 1 Rep Max

WOD
"GWEN"

FOR TIME:
15-12-9
Unbroken Clean and Jerks
*Reps must be touch and go
**You must keep the same weight throughout

ACCESSORY
1.5 Mile Run


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
2 - 2 - 2 - 2 - 2
*If the bar is dropped, remove 10 pounds

WODs
“Snare”
Row 1,000 meters
SCORE: 500m Split Time & Final 1,000m

“Cymbals”
4 attempts for Max Effort
Double Unders
SCORE: All 4 Attempts

“Hi-Hat”
AMREP in 4 minutes:
Bar Muscle-Ups
SCORE: # of Reps

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Wednesday, June 21st, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Hang Squat Clean
3 - 3 - 3 - 3 - 3
*If the bar is Dropped, remove 10 pounds

WOD
“The Kraken”
3 Rounds for time:
500ft Cone Shuttle
15 Handstand Push Ups

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Tuesday, June 20th, 2017 WOD


STUDIO CITY
STRENGTH
Every 3 Minutes for 18 Minutes:
5 Deadlifts @ 85%
7 Dumbbell Bench Press
10 Tall Box Jumps

WOD
"Dog Fight"
AMRAP in 10 minutes:
10 Power Cleans @ (155/105)
10 Box Jumps @ (24/20)
10 Chest to Bar Pull Ups

ACCESSORY
3 Sets:
200 Meter DBall walk
10 alternating strict toes to bar


HERMOSA BEACH
STRENGTH
Bench Press
10 x 1 @ heaviest set from 6/13
(Max out this Saturday)

SKILL
Spend 10 minutes:
Hips to Rings > Static Ring Holds (Bottom)> Static Ring Holds (Top)

WOD
“Swindler”
For time:
21 - 15 - 9
Wall Balls (20/14)
Box Jumps (24/20)
Pull Ups

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Monday, June 19th, 2017 WOD


STUDIO CITY
STRENGTH
Spend 20 minutes testing our a new 1 Rep Max Back Squat

WOD
"Missile Lock"
In 9 Minutes:
1000 Meter Row
In remaining time:
Complete as many wall balls as possible
**Every time a set is broken, you must complete 7 burpees

ACCESSORY
Strict Pullup Test


HERMOSA BEACH
STRENGTH
Back Squat
10 x 1 @ heaviest set from 6/14
(Max out this Friday)

WOD
“Discommode”
Every 2 minutes for 12 minutes:
50 Double Unders
10 Kettlebell Swings (53/35)
3 Hang Squat Cleans* (135/95)

*If the bar is dropped even once remove the weight and perform 20 Hang Squat Cleans at (75/55) instead… no longer eligible for RX.

SCORE: # of Reps (378 total possible reps)

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Friday, June 16th, 2017 WOD


STUDIO CITY
STRENGTH
Snatch Complex: Perform a set every 2 minutes for 12 minutes
Hang Squat Snatch
Full Squat Snatch
2 Overhead Squats

WOD
12 Minute AMRAP
50 Double Unders
12 Alternating Dumbbell Snatch
12 Sit Ups

ACCESSORY
3 Sets:

400 Meter Run
30' Handstand Walk


HERMOSA BEACH
STRENGTH
Weight Strict Pull Ups
5 - 4 - 3 - 2 - 1

WOD
“Charybdis”
For time:
30 Hang Power Clean (95/65)
20/20 Front Rack Lunges (95/65)
10 Burpee Over Barbell

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Thursday, June 15th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squats
5x4 @ 15x2

WOD
For Time

2,000 Meter Row

ACCESSORY
4 Sets:
Farmers Carry 200 Meters
10 Single Arm Dumbbell Presses Alternating
10 Alternating Single Leg Hollow Body V-ups


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
2 - 2 - 2 -2 - 2

WOD
“Scylla”
6 Rounds for time:
12 Push Press (115/75)
125 meter Row

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Wednesday, June 14th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Split Ends"

For Time:
800 Meter Team Run
THEN:
3 Rounds:
28 Overhead Squats @ (115/75)
28 Chest to Bar Pullups
28 Bar Over Burpees
28 Box Jumps @ (24/20)
Cash Out:
800 Meter Team Run

ACCESSORY
7-7-7-7-7
Butterfly Kipping Pullups
7 Dumbbell rows between sets as heavy as possible


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

WOD
“Sirens”
3 Rounds for time:
40 Abmat Sit Ups
30 Wall Balls (20/14)
20 Sumo Deadlift High Pulls (75/55)

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Tuesday, June 13th, 2017 WOD


STUDIO CITY
STRENGTH
Deadlift
7-7-7-7-7 @ 70 - 75%
SUPERSET
Bench Press
5-5-5-5-5 @ 75%

WOD
12 Minute AMRAP
10 Right arm Overhead Walking Lunges @ (50/35)
10 Left Arm Overhead Walking Lunges @ (50/35)
15 Toes to Bar


HERMOSA BEACH
STRENGTH
Bench Press
3 - 3 - 3 - 3 - 3

WOD
“Calypso”
For time:
1,000 meter Row
Then…
12 Thrusters (95/65)
40 Double Unders
9 Thrusters (95/65)
40 Double Unders
6 Thrusters (95/65)
40 Double Unders
3 Thrusters (95/65)
40 Double Unders

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Monday, June 11th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squats
Complete a set every 2 - 2:30
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95-100%

WOD
16 Minute AMRAP

20 Calorie Row
20 Hang Power Cleans @ 95/65
20 Unbroken Wall Balls @ (20/14)

ACCESSORY
Strict Pullups 5-5-5-5-5
Superset:
10 Hanging Med Ball leg raises after each set


HERMOSA BEACH
STRENGTH
Hang Power Clean
3 - 3 - 3 - 3 - 3
*If the bar is dropped perform 10 Burpees

WOD
“Odyssey”
3 x AMRAP in 3 minute:
1 Burpee
8 Box Jumps (24/20)
1 Burpee
8 Pull Ups
1 Burpee
8 Squat Snatch (75/55)

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Friday, June 9th, 2017 WOD


STUDIO CITY
STRENGTH
Push Jerk
5x3

WOD
"The Chase"

In 2 Minutes Perform:
3 Hang Power Cleans @ (135/95)
6 Shoulder to Overhead
9 Front Squats
*In remaining time, perform as many handstand pushups as possible

ACCESSORY
Practice Muscle Ups or Pistols
 


HERMOSA BEACH
STRENGTH
Bench Press
7 x 3 all at the same weight

WOD
“Operation Skyhook”
AMRAP in 20 minutes:
10 Overhead Squat (95/65)
25 Abmat Sit Ups
5 Bar Facing Burpees

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Thursday, June 8th, 2017 WOD


STUDIO CITY
STRENGTH
Back Squats
5x4 @ 15x2

BENCHMARK WOD
"Helen"
3 Rounds for Time

400 Meter Run
21 Kettlebell Swings
12 Pullups

ACCESSORY
15 Sit Ups
20 V-ups
25 Russian Twists


HERMOSA BEACH
STRENGTH
3 Rounds:
Max Calories on Assault Bike
30s Sprint / 30s Pause
SCORE: Max calories

MOBILITY
Quads

WOD
“Boomstick”
3 Rounds for time:
250 meter Row
30 Double Unders
10 Single-arm Kettlebell Thruster (53/35)
*Athlete may decide how to break apart the Single-arm Thrusters

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Wednesday, June 7th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 3
"Meet Me at the Bar...Again"

7 Minute AMRAP: Strict Press
50 Reps @ (95/65)
50 Reps @ (115/75)
Max Reps @ (135/95)

3 Minute REST

7 Minute AMRAP: Power Snatch
50 Reps @ (95/65)
50 Reps @ (115/75)
Max Reps @ (135/95)

3 Minute REST

7 Minute AMRAP: Hang Power Clean
50 Reps @ (135/95)
50 Reps @ (155/75)
Max Reps @ (175/115)

ACCESSORY
Max Strict Pullups
Then complete: 4 sets of 8 supinated strict pullups


HERMOSA BEACH
STRENGTH
Every minute for 15 minutes perform:
3 Position Squat Clean
  a. High Hang
  b. Hang Above the Knee
  c. Hang Below the Knee
*Record Heaviest Set
**If the bar is dropped perform 20 Burpees

WOD
“Ganymede”
6 Rounds for time:
5 Burpees
6 Pull Ups
7 High-Hang Power Snatch (75/55)

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Tuesday, June 6th, 2017 WOD


STUDIO CITY
WOD
"Vanquish"
18 Minute AMRAP

18 Calorie Row
15 Box Jump Overs @ (24/20)
12 Toes to Bar
9 Dumbbell Overhead Squats @ (50/35)

ACCESSORY
2 Minute Challenge
2 Minutes: D-Ball bear hug hold
2 Minutes: Med ball leg lifts
2 Minutes: Max ring rows
2 Minutes: Hollow body hold


HERMOSA BEACH
STRENGTH
Back Squat
3 - 3 - 3 - 3 - 3

WOD
“Trinitrotoluene”
3 x AMRAP in 4 minutes:
10 Wall Balls (20/14)
10 Box Jumps (24/20)
7 Power Cleans (135/95)
SCORE: Middle Scoring AMRAP (not the best or the worst…)
*If the bar is dropped Stop your current AMRAP

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Monday, June 5th, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Hang Power Snatch
5 - 5 - 5 - 5 - 5
*If the bar is dropped perform 10 Burpees

WOD
“Menagerie“
4 Rounds for time:
15 Kettlebell Swings (53/35)
15 Toes To Bar
10’ Handstand Walk

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