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Thursday, June 21st, 2018 WOD

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STUDIO CITY

STRENGTH

Overhead Squat 5-5-5-5

WOD

“Nasty “
3 rounds for time : 

7 Ring muscle Ups (scale 12 ring Dips or burpee pull-ups )
30 Alternating Pistols (Scale 50 Air Squats )
10 Hang Power Snatches (115/80)

HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Power Clean
+ 1 Hang Squat Clean
+ 2 Push Jerk
building in weight

WOD
3x AMREP in 3 minutes:
20 Burpees
10 Calories Assault Bike/ Row
Max reps Thrusters (75/55)

Rest 3 minutes between each
Score: total # of Thrusters

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Wednesday, June 20th, 2018 WOD

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STUDIO CITY
“Baker’s Dozen” (Courtesy of CFNE) 
Teams of 3 - For time (30 minute cap):

90/60 Calorie Bike or Row
60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
400 meter team run
90/60 Calorie Bike or Row
60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
400 meter team run
90/60 Calorie Bike or Row 

Each team must complete one round on the Assault Bike —


HERMOSA BEACH
WOD
For time: (35 min time cap)
4 Rounds:
500 meter Row
25ft Handstand Walk (scale: 30 sec HS hold)
3 Rounds:
100 Double Unders
50 Grasshoppers
2 Rounds:
75 Russian Kettlebell Swings (70/53)
20 Push Press (95/65)

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Tuesday, June 19th, 2018 WOD

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STUDIO CITY

STRENGTH

Complete a set every 1:30 for 9 minutes building up each set of :

3 Hang Squat Cleans
Build up in each set for a daily max 

WOD

“Wheel House 16 “
Amrap in 16 minutes :
10 Wall Balls (20/14)
10 KB Swings (24/16)
10 Burpees to Plate (45)


HERMOSA BEACH
STRENGTH
Superset
•Front Squat
6 @ 70%
5 @ 75%
4 @ 80%
3+ @ 85%
rest 60 sec
• Kipping Toes through Rings
10-15 reps
rest 60 sec


WOD
3 Rounds for total reps:
1 min max effort Calorie Row
1 min rest
1 min max effort Back Squat (135/95) ground
1 min rest
1 min max effort Burpee Box Jump (24/20)
1 min rest

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Monday, June 18th, 2018 WOD

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STUDIO CITY

STRENGTH

Deadlift 2-2-2-2-2** 
** Complete 5-8 reps of Strict ring dips
Advanced people may muscle up into the ring dip if they want a challenge 

DL Rules :
NO Dropping …. 
No Sumo Stance 

WOD 

“Candy Crush“

In 12 minutes:

Row 1,000 meters 

Then in time remaining …
30 Double Unders
20 Reverse lunges with Plate OH (35/25)
10 DB Strict Presses(40/25)


HERMOSA BEACH
STRENGTH
Alternating every 90 seconds for 15 minutes:
• 2 Hang Power Snatch + 1 Overhead Squat building in weight
• 5-10 strict Chest to Bar Pull Ups

WOD
3 Rounds for time:
50 Double Unders
15 Ring Push Ups
10 Overhead Squats (95/65)

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Friday, June 15th, 2018 WOD

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STUDIO CITY

STRENGTH

Every 2 minutes for 12 minutes complete :
Set 1 : As many Handstand walk (15 feet) in 1:30

Set 2 : Max Pistols in one minute ; rest 2nd minute

Set 3 : Max Turkish Get ups in 2 minutes [1 minute R arm ,one minute

WOD

“KB Fire Hole”
Amrap in 8 minutes

10 KB Push Press (5 on Right ,Darcy Swing, 5 on Left) 
15 KB SDLHP
20 Goblet Squats **
** For every break perform 8 toes to Bar


HERMOSA BEACH
STRENGTH
Alt every 90 sec for 21 minutes:
i. 3 Power Snatch
-building in weight
-not touch n go, reset each rep
ii. 6 High Box Jump
-increasing in height each set

WOD
For time: (20 min cap)
150 Wall Balls* (20/14)
* every time you break perform:
10 Abmat Sit Ups
5 Burpee to Plate

 

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Thursday, June 14th, 2018 WOD

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STUDIO CITY
WOD
“Bella Hel-en”
For time :
“Helen”
3 rounds :
400 meter run
21 KB Swings (24/16)
12 Pullups
Then right into ….
30 Isabel (135/95)** 
** For every break complete 5 Handstand Push ups

ACCESSORY
Practice rope Climbs

HERMOSA BEACH
STRENGTH
3 sets:
Max Reps bodyweight Bench Press
10 Dual Kettlebell Deadlift (heavy)

Record:
-your best set (of max reps)
In notes:
-actual bodyweight
-barbell weight

WOD
AMRAP in 12 minutes:
15 Ring Dips
30 Kettlebell Swings (70/53)
50 Walking Lunges

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Wednesday, June 13th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat 7-7-7-7

WOD

“Zebra stripes “
In teams of 2 : 2 rounds(18 minutes)

IN 3 minutes :
Run 200 meter team run with med ball
In time remaining : 
MAX Wall Balls while partner hangs from bar

Right into …

In 3 minutes:
Run 200 meter team run with med ball
In time remaining:
MAX Synchronized DB Snatches (50/35)

Right into ….

In 3 minutes :
Run 200 meter team run with med ball
In time remaining:
MAX Synchronized OH Lunges (45/35)

Accessory :100 partner situps


HERMOSA BEACH
STRENGTH
EMOM for 12 minutes:
Odd: 
1 Clean High Pull
+1 Hang Power Clean
+ 1 Hang Squat Clean
+ 1 Front Squat

Even: 
5 Pull Ups
+ 3 Chest to Bar Pull Ups
+ 1 Bar Muscle Up

WOD
4 Rounds for time:
9 Power Clean*
12 alt Pistols
24 Double Unders
 
*(R1: 155/105 - R2: 135/95 - R3: 115/75 - R4: 95/65)

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Tuesday, June 12th, 2018 WOD

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STUDIO CITY

STRENGTH

Every 2 minutes for 10 minutes
Build up every set
Clean Complex :
3 Power Clean + 2 Hang Squat Clean + 1 Split Jerk 

WOD

"Jaws"
1-10 DB Box Step Overs (50/35)
10 -1 DB Hang Power Clean and Jerks (50/35)

Accessory
5 sets: rest 1:1 ratio
400 meter repeats

 


HERMOSA BEACH
STRENGTH
5 Rounds
1 Strict Press + 3 Push Press
building in weight each round

WOD
4 Rounds for time:
(20 min time cap)
27/21 Calorie Row
15 Burpees
9 Strict Handstand Push Ups
(40/30/20/10) Weighted Sit Ups (35/25) or GHD
 

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Monday, June 11th, 2018 WOD

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STUDIO CITY

STRENGTH 

Deadlift
3-3-3-3* (build up in each set maintaining perfect form)

*6-10 reps of Strict single leg alternating toes to bar in between each set .... try to point those toes and be gymnasty- pretty 

WOD

"Radioactive Threshold"
10- 1 minute rounds with one minute rest between each set of :
10 Bar over burpees **
Max Power Snatch (115/75)

**Scale by reducing the amount of burpees per each round 

Accessory
Strict pullup test
then 40 strict pullups in as few of sets as possible


HERMOSA BEACH
STRENGTH 
Back Squat
10 - 10 - 10
building in weight

WOD
4 Rounds for time:
12 Toes to Bar
16 alt DB Snatch (50/35)
20 alt Box Step Ups (30/24)

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Friday, June 8th, 2018 WOD

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STUDIO CITY

EMOTM for 9 minutes :
Minute 1 : 10 weighted Box Step -Ups
Minute 2 : 20 Wall Balls
Minutes 3 : Handstand Walk (15 feet ) or 7 Kick Ups

WOD

“Great Higgins”

3 rounds for time of:
10 dumbbell hang squat Clean and Jerk , left arm
5 bar muscle-ups or 5 strict Pullups
10 dumbbell hang squat Clean and jerk , right arm
5 bar muscle-ups or 5 Strict Pullups
Men: 40lb. dumbbell
Women: 25lb. dumbbell

Accessory: 
Pool and Jacuzzi :)


HERMOSA BEACH
STRENGTH
4 sets:
5 Strict Press, building in weight
rest 1 minute
8/8 Single-arm Bent Over Kettlebell Rows, same weight

WOD
EMOM for 16 minutes:
i. Max Reps- unbroken Ring Push Ups
ii. 10/10 Partner Rotational Medball Toss
iii. Max Reps- unbroken Handstand Push Ups
iiii. 10 Partner Medball Sit Up Throws

Score: total reps from Ring Push Ups & HSPU

 

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Thursday, June 7th, 2018 WOD

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STUDIO CITY

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Accessory:
4 sets :
10 DB Biceps Curls each arm
10 DB Rows each Arm
10 Hollow rocks holding a 5 LB DB

HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
2 Hang Power Clean @ 85%

WOD
AMRAP in 15 minutes:
15 Dumbbell Power Clean (50/35)
15/15 Dumbbell Farmer Walking Lunges (50/35)
15 Dumbbell Push Jerks (50/35)

* every time you break perform 10 weighted V-ups

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Wednesday, June 6th, 2018 WOD

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STUDIO CITY

“Magnum and T.C.”
Teams of 2 Alternating minutes with partner
3 rounds for time:

1 minute of Max Back Squat (135/95) ** Must Take Weight from the floor

Rest one minute while Partner 2 goes

1 minute of Max Toes to Bar
Rest one minute while Partner 2 goes

1 minute of 135-lb. Bench Press (135/95)

Rest one minute while Partner 2 goes

Combine the Number of Reps for score total team score

Accessory :
100 partner situps with swole mate


HERMOSA BEACH
STRENGTH
EMOM for 15 minutes:
i. 5 Back Squats @ 75%
ii. 15 Russian Kettlebell Swings + hollow hold
iii. rest

WOD
AMRAP in 8 minutes:
5 Hang Power Snatch (95/65)
5 Overhead Squat (95/65)
20 Mountain Climbers
 

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Tuesday, June 5th, 2018 WOD

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STUDIO CITY

WOD
"BEAR COMPLEX"
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

**You may not combine more than 2 movements at a time
** You must complete 5 total sets for max load
** you must have a counter

Accessory : 
5 sets :
400 meter run repeats
Rest 1:1

 


HERMOSA BEACH
STRENGTH
4 sets:
8 Ring Row - tempo 2121
rest 1 minute
6 Strict Toes to Bar
rest 1 minute

WOD
3 Rounds for time: (20 min time cap)
15 Calorie Row
15 Burpee over Rower
rest 1 minute
15 Pull Ups
15 Lateral Box Jump Over (24/20)
rest 1 minute
 

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Monday, June 4th, 2018 WOD

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STUDIO CITY

Deadlift
4-4-4-4-4
** Perform 6-10 Alternating Single-Leg toes to bar between each set (4 total sets)

Then …

“Black Orchid”
Amrap in 15 minutes

200 Meter Run
15 Alternating DB Snatches (50/35)
30 Double unders
15 KB Swings (24/16)

Accessory :
Practice Pistols


HERMOSA BEACH
STRENGTH 
4 sets:
4/4 Front Rack Reverse Lunges
rest 1 minute
:30 L Sit hold
rest 1 minute

WOD
3 x 2:30 min AMRAP:
10 Handstand Push Ups
70 Double Unders
Max reps Wall Balls (20/14)
Rest 1 min between AMRAPS

Score: total # of Wall Balls

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Friday, June 1st, 2018 WOD

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STUDIO CITY

“Killer B’s” 
AMRAP 3:
18 Burpee Box Jumps (24/20)
18 Overhead Squats (75/55)
Max Calorie Row

rest 3 minutes

AMRAP 3:
15 Burpee Box Jumps (24/20)
15 Overhead Squats (95/65)
Max Calorie Row

rest 3 minutes

AMRAP 3:
12 Burpee Box Jumps (24/20)
12 Overhead Squats (115/80)
Max Calorie Row

rest 3 minutes

AMRAP 3:
9 Burpee Box Jumps (24/20)
9 Overhead Squats (135/95)
Max Calorie Row

Score: # of calories Rowed

Accessory
4 sets :
DB Bench Press
10-10-10-10
DB Biceps curls
8-8-8-8 each arm


HERMOSA BEACH
WOD
"BEAR COMPLEX"
5 Rounds for Max Load:
Each round is 7 unbroken sets of:
• 1 Power Clean
• 1 Front Squat
• 1 Push Press
• 1 Back Squat
• 1 Push Press

You must hold on to the bar for the entire round.

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