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Monday, September 25th, 2017 WOD

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STUDIO CITY

STRENGTH

Front squat
3-3-3-3-3

WOD
"Fruity Pebbles"
Amrap in 10 Minutes :
10 Burpee Box Jump Overs (24/20)
10 Alternating DB Snatch (55/35)
*Must jump for RX

Accessory :
5 sets :
200 meter Run
30 Sec L-sit hold


HERMOSA BEACH
STRENGTH
Weighted Reverse Front Rack Lunges
5 x 5L/5R

WOD
AMRAP in 12 minutes:
15 Wall Balls (20/14)
15 Double Unders
15 Hand Release Push Ups

SCORE: Total Rounds + Reps

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Friday, September 22nd, 2017 WOD

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STUDIO CITY
WOD
"Road Kill"

For Time: (20 minute time cap)
600 Meter Run
50 Wall Balls @ (20/14)
500 Meter Row
40 Wall Balls @ (20/14)
400 meter Run
30 Wall Balls @ (20/14)
250 Meter Row
20 Wall Balls @ (20/14)
200 Meter Run
10 Wall Balls @ (20/14)


HERMOSA BEACH
STRENGTH
Take 15 minutes to find your
20 Rep Max Back Squat

WOD
“Grounded“
7 Rounds for time:
7 Hand Release Push Ups
10 Pull Ups

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Thursday, September 21st, 2017 WOD


STUDIO CITY
BENCHMARK WOD
"Bear Complex"

5 sets; 7 cycles per set of the following movements:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

ACCESSORY
3 Sets:
Accumulate 30 seconds L-sit hold on rings
10 leg lifts to L in rings

 


HERMOSA BEACH
ENDURANCE
Time Trial
1,000m Row

WOD
“Turpentine“
4 rounds for time:
5 Bar Muscle Ups
5 Thrusters (135/95)
15ft Handstand Walk

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Wednesday, September 20th, 2017 WOD


STUDIO CITY
STRENGTH
Split Jerk
3-3-2-2-1-1

TEAM WOD | TEAMS OF 2
"Swordfish"

13 Minute AMRAP; Follow the Leader
3 Bar Muscle Ups
6 Deadlifts @ (225/155)
9 Burpee Box Jumps @ (24/20)

At 13:00 mark:
1 mile team relay (400 meter increments x 2 each) for time

ACCESSORY
5-5-5-5-5
Wide grip pullups


HERMOSA BEACH
STRENGTH
Back Squat
4 x 10 all at the same weight

WOD
“Havoc”
EMOM for 8 minutes:
5 Power Snatch (95/65)
5 Box Jumps
MAX Double Unders
SCORE: Total # of Double Unders

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Tuesday, September 19th, 2017 WOD


STUDIO CITY
WOD
"Smoked and Charred"
AMRAP in 4 minutes:
25 Lateral Bar over Burpees
MAX Hang Power Snatch (75/55)

4 minute REST

AMRAP in 4 minutes:
20 Lateral Bar over Burpees
MAX Power Snatch (115/75)

4 minute REST

AMRAP in 4 minutes:
10 Lateral Bar over Burpees
MAX Squat Snatch (135/95)

ACCESSORY
4 Sets:
10 Pull Ups unbroken
4 Turkish Get Ups


HERMOSA BEACH
STRENGTH
12 minutes for completion:
5 Strict Pull Ups
15 Hollow Rocks
5 Strict Ring Dips
10s L-Sit on Rings

WOD
“Nuclear Winter“
Sprint for Time:
30 Calorie Assault Bike
30 Calorie Row
30 Burpees

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Monday, September 18th, 2017 WOD

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STUDIO CITY
STRENGTH
Front Squat
5 - 5 - 5 - 5 - 5

WOD
"Spice Rub"
AMRAP in 15 minutes:
10 Power Cleans (155/105)
10 Toes to Bar
200 Meter Run

ACCESSORY
3 Sets:
D-Ball carry 100 meters
15 V-ups


HERMOSA BEACH
STRENGTH
Push Press
5 - 5 - 3 - 3 - 3

WOD
“Catalytic Convertor“
3 Rounds - 1 minute at each station
- Hang Power Clean (95/65)
- Burpees
- Push Press (95/65)
- Box Jumps (24/20)
- Front Squat (95/65)
- Rest

SCORE: Total Reps

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Friday, September 15th, 2017 WOD

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STUDIO CITY
STRENGTH
Snatch Fun
Every 2:00 for 18:00 (9 sets):
*Sets 1-3: Clean and Jerk to a "Heavy" Triple
*Sets 4-6: Clean and Jerk to a "Heavy" Double
*Sets 7-9: Clean and Jerk to a "Heavy" Single

WOD
"Breakin to Electric Bungaloo"

15 Minute AMRAP
20 Dumbbell Walking Lunges
10 Dumbbell Power Cleans
5 Bar Muscle Ups (3 Pull-ups and 3 Dips)


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
4 Bar Muscle-Ups
scale: 3 Pull-Ups/ 3 V-Ups/ 3 Kick-Up Hip Bridge

WOD
“Goomba“
For Time:
200 Double Unders
30 Front Squats (135/95)

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Thursday, September 14th, 2017 WOD


STUDIO CITY
WOD
"3 in 1" 
In this wod you will be allotted 30 minutes to complete all three segments. There will be a 1 minute forced rest between each segment. Workout must be completed in order that it is written.

PART A
"Karen"
For Time:
150 Wall Balls @ (20/14)

PART B
For Time:
1.5 Mile Run

PART C
"Annie"
50-40-30-20-10
Double Unders
Sit-ups

 


HERMOSA BEACH
STRENGTH
Push Press
5 - 5 - 3 - 3 - 3

WOD
“Majora’s Mask“
For Time:
50 Box Jumps (24/20)
100 Abmat Sit-Ups
30 Squat Snatch (75/65)
500m Row

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Wednesday, September 13th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Shake and Bake"

For Time:
400 Meter Team Run
Then....
3 Rounds:
28 Overhead Squats @ (95/65) 
28 Hang Power Snatch @ (95/65)
28 Burpees Over the Bar
28 Toes to Bar
*Each movement must be done with one athlete completing 7 reps before switching
Then...
400 Meter Team Run

ACCESSORY
400 meter dumbbell hex hold farmer carry


HERMOSA BEACH
STRENGTH
Sumo Deadlift
1 - 1 - 1 - 1 - 1

WOD
“Master Roshi”
40 Rounds for time:
1 Power Clean + 1/1 Front Rack Lunge + 1 Push Press (95/65)

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Tuesday, September 12th, 2017 WOD


STUDIO CITY
STRENGTH
Back Squat (complete a set every 2:30-3:00)
5-3-1-1-3-5 

WOD
"It"

8 Minute AMRAP:
5 Box Jumps @ (30"/24")
3 Squat Cleans @ (185/125)


HERMOSA BEACH
Time Trial
2,000m Row…. reference Thursday 8/17

WOD
“Phazon Suit”
AMRAP in 15 minutes:
10 Dumbbell Facing Burpee
6 Right-Arm DB Squat Clean Thruster (50/35)
6 Left-Arm DB Squat Clean Thruster (50/35)
50 Double Unders

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Monday, September 11th, 2017 WOD

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STUDIO CITY
WOD
"September 11th"

FOR TIME:
Buy In: 2001 m Row
Then....
4 Rounds:
9 Unbroken Chest to Bar Pull-ups
11 Thrusters @ (135/95)

ACCESSORY
3 Sets:
400 Meter Run
20 Sit Ups
20 Bench Press


HERMOSA BEACH
STRENGTH
Thruster
5 x 3 all at same weight

WOD
“Capsule Corp“
10 Rounds for time:
6 Toes to Bar
6 Power Snatch (95/65)

 

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Friday, September 8th, 2017 WOD

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Friday, September 8th, 2017 WOD

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STUDIO CITY
STRENGTH
Every 2:00 for 18:00 (9 sets):
*Sets 1-3: Clean and Jerk to a "Heavy" Triple
*Sets 4-6: Clean and Jerk to a "Heavy" Double
*Sets 7-9: Clean and Jerk to a "Heavy" Single
*May build up each set or pick one weight for each movement and stay with that for each set
*Do NOT have to be touch and go
*Can be Squat OR Power

WOD
"Days of Thunder"

12 Minute AMRAP
10 Handstand Push-ups
15 Kettlebell Swings @ (24/16)
20 Front Rack Kettlebell Walking Lunges @ (24/16)

ACCESSORY
50 Pull-Ups in as few sets as possible


HERMOSA BEACH
STRENGTH
Push Press
5 - 5 - 5 - 5 - 5

WOD
10 Rounds not for time:
3 Rope Climbs
6 Strict Ring Dips

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Thursday, September 7th, 2017 WOD

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Thursday, September 7th, 2017 WOD


STUDIO CITY
STRENGTH
Squat Snatch

Every 2 Minutes for 12 Minutes perform 1 set:
2 Touch and Go Squat Snatch
*Build up each set and maintain form and technique

BENCHMARK WOD
"14.1"

10 Minute AMRAP
30 Double Unders
15 Power Snatch @ (75/55)

ACCESSORY
400 meter pinch carry (as heavy as possible)
then...
7-7-7-7-7
Bent over barbell row
ring dips


HERMOSA BEACH
STRENGTH
Sumo Deadlift
2 - 2 - 2 - 2 - 2

WOD
“Bladerunner“
4 Rounds for time:
30 Double Unders
12 Squat Snatch (75/55)
5 Box Jumps (36/28)

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Wednesday, September 6th, 2017 WOD

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Wednesday, September 6th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Maverick and Goose"

Flight 1:
8 Minute AMRAP; alternating complete rounds:
8 Deadlifts @ (225/155)
8 Box Jump Overs @ (24"/20")

REST 2:00

Flight 2:
8 Minute AMRAP:
200 Meter Run
Max Wall Balls @ (20/14)
*While the athlete is running, the other teammate will complete as many Wall Balls as possible. Upon completion of the run, the athletes will then switch movements

REST 2:00

Flight 3:
8 Minute AMRAP; alternating complete rounds:
8 Toes to Bar
10 Dumbbell Snatch @ (50/35)

ACCESSORY
3 sets, not for time, of:
Kettlebell halo's x 5 reps each direction
Bottom's up kettlebell walk x 100' each arm
Goblet squat x 3-5 reps @ 3311


HERMOSA BEACH
STRENGTH
Squat Clean
Every 45s for 13.5 minutes...
Rounds 1-3, perform 3 reps @ 50%
Rounds 4-6, perform 1 reps @ 60%
Rounds 7-12, perform 1 reps @ 70%
Rounds 13-18, perform 1 rep @ 80%

WOD
“Chimera”
6 Rounds For Time:
30 Air Squats
15ft  Handstand Walk (5ft increments)

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Tuesday, September 5th, 2017 WOD


STUDIO CITY
STRENGTH
Strict Press
Spend 12 minutes building to a daily 3 Rep max

WOD
"Power Move"

5 Rounds For Time:
500 Meter Row
15 Bench Press @ (135/95)


HERMOSA BEACH
STRENGTH
Thruster
3 - 3 - 3 - 3 - 3 - 3

WOD
“Crown Jewel”
For Time:
Every 90s perform-
20 Sumo Deadlift High Pulls (75/55)
Max rep Push Press (95/65)
… Continue until the athlete accumulates 60 reps of the Push Press

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