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Friday, June 14th, 2019

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WOD

“Reverse Running Man”

For time :

600 meter Run

Rest 1 minute

600 meter Run

Rest 1 minute

400 meter Run

Rest 1 minute

400 meter Run

Rest 1 minute

200 meter Run

Rest 1 minute

200 meter Run

STRENGTH

“Lovers Quarrel“

Every Minute on the minute for 12 minutes

Minute 1 : 10 Double Taps (Toes to Bar + Pullup) NO Butterfly ; Standard gymnastics Kip

Minute 2 : 10 Alternating Pistols

Minute 3 : 10 Push Press (115/80) No Jerks Please


Then rest 5 minutes

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Thursday, June 13th, 2019

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WOD

“ Double Blind Spot” Part A

8 Minute Blind Row for max Calories

Then Rest 4 minutes …

8 minute Amrap : Part B

30 Wall Balls (20/14)

20 KB Swings (24/16)

Today the score will be calories in part A and then reps in part be

STRENGTH

ATHLETE’S CHOICE

Accessory

Mobility for 20 minutes

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Wednesday, June 12th, 2019

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TEAM WOD

“Power Outage”

AMRAP 5 minutes

Buy In : 75 Double Unders

12 Power Cleans (115/80)

6 Bar Facing Burpees

Rest 5 minutes while Partner goes

AMRAP 5 Minutes :

Buy In : 75 Double Unders

8 Power Cleans (135/95)

4 Bar Facing Burpees

Rest 5 minutes While partner Goes

AMRAP 5 Minutes

Buy in : 75 Double unders

4 Power Cleans (155/105)

4 Bar Facing Burpees



STRENGTH

Athletes’ Choice

Accessory

Spend 10 minutes practicing Handstands

Spend 7 minutes Practicing L-holds




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Tuesday, June 11th, 2019

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WOD

“Corpse Reviver”

13 Minute Amrap

13 DB OH Walking Lunge (35/25)

13 DB Weighted Box Step-Ups (35/25)

7 Strict Handstand Push-ups

Accessory :

3 sets :

45 sec. DB HEX Hold

rest 15 secs.

45 secs . Db Bicep Curls (dbl ;keep it light and fast )

rest 15 Secs .

45 Sec. Mountain climbers

rest as needed between sets

STRENGTH

Sumo Deadlift

6-6-6-6 light touch , no dropping, no mixed grip

After each set of deadlift

Strict press

3-3-3-3

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Monday, June 10th, 2019

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WOD

“Casanova “

In 12 Minutes :

Perform for max reps :

1,000 meter Row

Then in time remaining…

10 Hang Squat Snatches (75/55)

10 Box Jumps (24/20 ) Must jump for RX

Accessory

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Overhead Squat

7-6-6-5-5-5 Build up each set

–Focus on perfect form not Load please

After each set of OHS perform either 15 Foot HS Walk or 10 Nose to Wall Shoulder Taps (5 total sets)

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Friday, June 7th, 2019

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WOD

FOR TOTAL TIME : (PLEASE RESPECT THE MANDATORY REST TIME) 

RUN 200 METERS

REST 1 MINUTE 

RUN 200 METERS

REST 1 MINUTE 

RUN 400 METERS

REST 1 MINUTE 

RUN 400 METERS 

REST 1 MINUTE

RUN 600 METERS

REST 1 MINUTE 

RUN 600 METERS

****TO THE SKEPTIC THIS WOD MAY LOOK BORING OR NOT NEEDED. THIS IS A GREAT TRAINING TOOL TO BUILD STAMINA AND WORK ON MECHANICS IN YOUR RUNNING GAME … STEP UP AND GIVE IT A SHOT ; YOU WILL PROBABLY BE SURPRISED HOW FUN IT CAN BE 

STRENGTH

BENCH PRESS 

3-3-3-3

Super set with 

SUMO DEADLIFT 

7-7-7-7

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Thursday, June 6th, 2019

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WOD

"Jumping Jack Flash" 

Amrap in 15 Minutes :

40 Double Unders 

20 Toes to Bar 

40 Double Unders 

20 DB Hang Clean and Jerks (50/35) 

Accessory

Practice L-sits for 10 minutes

STRENGTH

Push Jerk :

Perform 3 reps every 2 minutes and build up to a daily heavy

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Wednesday, June 5th, 2019

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TEAM WOD

“Hot Pocket “

Teams of 2 ; For Max Reps 

On the 5:00 minutes for 5 rounds 

Complete max reps of: 

30 Synchronized Air Squats 

20/14 Calories Rowing *while Partner Hangs from Bar 

7 Power Snatch (115/80) 

Max Muscle Ups in time remaining

During today wod the teammates may break up the calories on rower or one athlete may row the entire time. This rule applies to the snatches . The team must strategize to determine what is most efficient for them. 



STRENGTH

Athlete’s Choice

Accessory

25 situps with straight legs 

25 sit-ups with feet anchored 

25 sit-ups with feet anchored and DB on chest 

Mobility



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Monday, June 3rd, 2019

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WOD

FOR TIME: 

ROW 2000 METER FOR TIME

Accessory

Bro sesh 5 sets 8 of each arm 

Perform as a complex 

Bicep Curls 

shoulder Press 

Bench press 

DB rows

STRENGTH

"Captain's Quarters"

Every 3 minutes for 15 minutes complete :

5 Hang Squat Cleans 

5-8 Strict Handstand Pushups 

Build up on the Cleans every round for 5 total builds

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Friday, May 31st, 2019

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TEAM WOD

Athlete’s Choice

Accessory:

Complete for Quality of movement : 3 rounds

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)+ 10 Side steps each leg

20 Secs Nose to wall Handstand Holds (scale wall walk)+ 10 Shoulder taps

25 sec. L- sit on P-bars (accumulated )

STRENGTH

Last week of extensive Snatch Work

What can you take and grow on from last week ?

What was working ?

What needed more focus and improvement ?

Be smart ; Returning to the foundations of your

lifts and movements is essential for all athletes

of all skill levels.

Begin with…

Every 90 secs for 6 Minutes (4 sets)

Hang Snatch Pull + Hang Snatch

Then…

Every 90 secs for 6 minutes (4 sets)

2 Below the knee Squat Snatches

Beg- Start in Hang and descend to below knee

Adv-Start from ground , Pause @ position then pull

Then right into …

Every 90 secs for 6 minutes (3 sets)

2 Squat Snatches

* from the floor – not have to be TnG

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Thursday, May 30th, 2019

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TEAM WOD

“Venom”

Complete for MAX Reps of :

1 Minute : MAX DB Hang Squat Cleans (35/25)

1 Minute : MAX Burpees to a plate

1 minute : MAX Toes to Bar

2 minutes: MAX DB Squat Clean

2 Minutes: MAX Burpees to Plate

2 minutes: MAX Toes to Bar

1 minute: MAX DB Hang Squat Cleans

1 Minute: MAX DB Burpees to a Plate

1 Minute: MAX Toes to Bar

Accessory :

4 sets (slow and controlled)

10 Back extensions

10 hip extensions

3 minutes bike at easy pace

STRENGTH

Clean Complex

Perform a set every 2 minutes for 12 minutes (6 sets building)

2 Squat Clean + Jerks (may be split)

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Wednesday, May 29th, 2019

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TEAM WOD

Teams of 2 –2 Rounds for MAX Reps (18 minutes )

AMRAP in 3 Minutes :

Run 200 meters with med Ball + MAX Synchronized Wall Balls (20/14)

AMRAP in 3 Minutes :

Run 200 meters with med Ball + MAX Synchronized Plate Lunges (35/25) May hold plate in any position

AMRAP in 3 minutes :

Run 200 meters with med Ball + MAX Synchronized DB Snatch (50/35)

Accessory :

Bro sesh 5 sets 8 of each arm

Perform as a complex

Bicep Curls

shoulder Press

Bench press

DB rows

STRENGTH

Athlete’s Choice

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Tuesday, May 28th, 2019

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STRENGTH

Sumo Deadlift

5-5-5-5 ( no dropping, no mixed grip )

Please do not exceed 75-80 %

Paired with

Double DB Hang Split snatch

5-5-5-5

WOD

“Christine”

3 Rounds For Time:

500 Meter Row

12 Deadlifts (Body weight )

21 Box Jumps (24/20)

Accessory :

25 sit-ups with straight legs

25 sit-ups with feet anchored

25 sit-ups with feet anchored and DB on chest

Mobility—Address and contemplate why Murph destroyed you ;)

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Friday, May 24th, 2019 WOD

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STUDIO CITY
Practice DB Hang Spilt Snatch

Start light and focus on the movement not the loads

5 each arm – after each set perform 5 Heavier KB Deadlifts (focus on positioning )

WOD

“Smooth Criminal” (Courtesy of ÇFNE)

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (225/155)**

**Please be smart ; this is a heavy Deadlift …if you cant string multiple reps of this weight together for the entire AMRAP ..then this is not your weight today

Accessory:

Bro sesh 5 sets 8 of each arm with DB

Perform as a complex

Bicep Curls

Shoulder Press

Bench press

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