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Friday, December 15th, 2017 WOD

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STUDIO CITY

STRENGTH
Bench Press
5X5 Build up the weight over the 5 sets

WOD
“Cruella deville”
For Time:
Run 1 mile
200 meter Farmer Carry (AHAP)
Row 1000 meters


HERMOSA BEACH
MOBILITY

WOD
"Centry City"
For time:
30 Toes to Bar
100 Double Unders
100 Abmat Sit Ups
100 Kettlebell Swings (53/35)
100 Air Squats
30 Chest to Bar Pull Ups

must be completed in order

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Thursday, December 14th, 2017 WOD

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STUDIO CITY

STRENGTH

Hang Power Clean
5X3
Focus on Pulling under the weight and receiving on the shoulder
**Remember when the feet jump too wide ; you are not going under the weight!! 
**Establish a daily Heavy 3 rep

WOD

“Nasty Girls”
3 rounds:
50 Air Squats
7 Muscle Up ** Modify or Scale to Athlete’s abilities
10 Hang Power Cleans (135/95)

Accessory
4 sets :
10 Single Leg KB Deadlifts
10 Strict toes to bar
10 each arm Seated on bench DB press


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
1 Hang Snatch
1 Power Snatch
2 Overhead Squats

WOD
"THUNDERBURN"

With a 6 minute clock:
Row 1,000 meters
Max Rep Deadlift (225/155)
rest 2 minutes
With a 6 minute clock:
5 Rope Climbs
Max Rep Dumbbell Snatch
rest 2 minutes
with a 6 minute clock:
30 Shoulder to Overhead (155/105)
Max Rep Power Snatch (95/65)

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Wednesday, December 13th, 2017 WOD

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STUDIO CITY

Team WOD
“Wreath Madness”
Teams of 2 Alternating minutes with partner
3 rounds for time:

1 minute of Max Back Squats (135/95)**must take from the floor
Rest one minute while Partner 2 goes
1 minute of Max Calorie Row
Rest one minute while Partner 2 goes

1 minute of Power Snatch (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
Back Squat
4 x 10 - bodyweight

WOD
For time*:
20 Alt. Front Rack Lunges (95/65)
10 Kettlebell Swings (70/53)
20 Alt. Front Rack Lunges (115/75)
10 Kettlebell Swings (70/53)
20 Alt. Front Rack Lunges (135/95)

*every time you break during a set perform
5 Toes to Bar

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Tuesday, December 12th, 2017 WOD

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STUDIO CITY
STRENGTH
Push Press
5 - 5 - 3 - 3 - 1

WOD
“Reindeer Games”
3 rounds:
25/20 Unbroken Wall Balls (20/14)
50 Unbroken Double Unders

Then…

Run 400 meters

Then…

3 Rounds:
20 Unbroken KB Swings (24/16)
15 Unbroken Toes to Bar

Accessory
4 sets :
30 sec Hollow Body hold
20 sec Superman Hold
10 Sec chin over the bar hold


HERMOSA BEACH
WOD
For time:
50 Box Jumps (24/20)
25 Handstand Push Ups
40 Box Jumps (24/20)
20 Handstand Push Ups
30 Box Jumps (24/20)
15 Handstand Push Ups
20 Box Jumps (24/20)
10 Handstand Push Ups
10 Box Jumps (24/20)
5 Handstand Push Ups

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Monday, December 11th, 2017 WOD

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STUDIO CITY

STRENGTH

HANG SQUAT SNATCH
+
OVERHEAD SQUAT

Complete a set every 2:00 minutes [Do not exceed 70-75%]
1 + 5
2 + 4
3 + 3
4 + 2
5 + 1
6 + 0
these are not touch n go HSS - drop after each rep
Stabilize your OHS position, scale for the best form

WOD

“Tinsel Taser” 
3 rounds for Time:
15 Chest to Bar Pull-ups
20 DB Snatches (50/35)
15 Burpees

Accessory

100 Weighted Sit-ups
In as few of sets as possible
Then 400 meter farmer carry


HERMOSA BEACH
STRENGTH
Find your 1 Rep Max
Front Squat

WOD
"T-City"
AMRAP in 12 minutes:
12 Power Clean (135/95)
12 Burpee Over Bar
24 Wall Balls (20/14)
2 Bar Muscle Ups
 

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Friday, December 8th, 2017 WOD

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STUDIO CITY
WOD
“Master of puppets “
Amrap in 20 minutes :
50 pistols buy in ....
Then in time remaining Amrap of the following : 
2 bar or ring muscle ups
4 handstand push ups
8 power snatch(115/75)

Accessory
4 sets
8 Db bench press
10 Db bicep curls
20 l-sit Hold


HERMOSA BEACH
STRENGTH
Front Squat
 4 x 3 @ 90-95%
complete sets at all the same weight

[WEEK 5 of 6 - Front Squat]
Monday we will find our new 1 rep max

SKILL (12 minutes)
Max Distance Broad Jumps

WOD
4 Rounds for time:
9 Strict Pull Ups
15 Hand Release Push Ups
21 Unbroken Double Unders

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Thursday, December 7th, 2017 WOD

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STUDIO CITY

STRENGTH

3 x 500 meter row sprints
Rest exactly 2 minutes
Slowest time is score

WOD

“Eikcaj” 
For time : 
30 chest to bar pull-ups
50 barbell overhead squats (45/35)
1,000 meter row


HERMOSA BEACH

SKILL

Dumbbell Snatch 

"Last Call"

Every 3 minutes on the minute for 18 minutes: 
(6 rounds)
250/200 meter Row
6 Burpee Box Jump Overs (24/20)
14 alt Dumbbell Snatch (50/35)

SCORE:
Total reps possible: 100 (20 per round)
5 rounds for total reps.
Round #6 is for time (post in notes section)

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Wednesday, December 6th, 2017 WOD

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STUDIO CITY
WOD
“Front Loader”
Teams of 3:
AMRAP 7
50 Push Press (115/75)
50 Push Press (135/95)
AMRAP Push Press (155/105)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Score total number of reps


HERMOSA BEACH
STRENGTH
FRONT SQUAT
1 x 3 @ 75%
1 x 3 @ 85%
3 x 3 @ 90%
1 x 2 @ 99%

WOD 
"On the Double"
For time*:
33 - 22 - 11
Kettlebell Swings (70/53)
Abmat Sit Ups
Double Unders
*EMOM perform 5 Goblet Squats

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Tuesday, December 5th, 2017 WOD

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STUDIO CITY

STRENGTH

Deadlift
Spend 15-20 minutes building to daily heavy 3 rep —no dropping at top of the last rep
Penalty will be immediate 600 meter run

WOD

“Curtailed “

In 15 minutes : 
Complete as many rounds as possible of : 
200 meter run
15 toes to bar
10 deadlifts (255/155) must do 5 reps unbroken every round

Accessory
3 sets of double kB thrusters
Rest as needed between sets
Then
Practice a gymnastics movement of your choice for 10 minutes


HERMOSA BEACH

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Monday, December 4th, 2017 WOD

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STUDIO CITY

STRENGTH

Overhead squat

5-5-5-5

super set with ... 

Strict Pull ups

7-7-7-7

WOD

3 rounds

20 Cal row

20 Unbroken Wall balls


HERMOSA BEACH
STRENGTH
Front Squat for load:
1 x 4 @ 70%
1 x 4 @ 80%
2 x 5 @ 85%
2 x 3 @ 90%

In between sets, perform
20 sec Handstand Hold

WOD
"The Mean Clean"
originally performed on 10/7/16
For time: (15 minute time cap)
20 Power Clean (95/65)
16 Power Clean (115/75)
11 Power Clean (135/95)
 7 Power Clean (155/105)
 3 Power Clean (185/125)

SCORE: Time or Total # of Reps
-one barbell per athlete-

*If the athlete is not physically capable of lifting a weight & forfeits… allow them to (scale) perform as Deadlifts with 10 Burpees after each set.

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Friday, December 1st, 2017 WOD

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STUDIO CITY

Strength

Back Squat
10-10-10-10

WOD

Amrap 14 minutes :

60 single-leg squats, alternating
50 Unbroken Double Unders
40 Push –Ups (chest can only make contact with the floor)
30 deadlifts, 185 lb.
20 power cleans, 185 lb.
10 Muscle Ups (ring preferably) (15 strict ring dips)

Accessory:
Go outside---with bike and bike for 20 minutes at 60 % pace


HERMOSA BEACH
STRENGTH
FRONT SQUAT
7 x 5 @ 75% +5-10lbs
Same weight for all 7 sets

WOD
PART A.
2 minutes - Max Double Unders
record on SugarWOD

PART B.
"Teeter Totter"
For time:
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
Handstand Push Ups
Kettlebell Swings (70/53)

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Wednesday, November 29th, 2017 WOD

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STUDIO CITY
STRENGTH
Thruster Complex :
Perform 1 complex every 2 minutes for 12 minutes (6 sets):
Squat Clean Thruster
Power Clean
Jerk (split or push)

WOD

“Split Decision”
Teams of 2
2 ROUNDS:
AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Hang Power Cleans (155/105)

AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Handstand Push Ups

AMRAP in 3 minutes:
Partners Run 200 meters with 45lb/25lb plate + Max Dumbbell Snatch (50/35)
*Advanced teams try a heavier DB (55/40-45)

NO rest between the AMRAPS or Rounds

SCORE: Total Reps

ACCESSORY
100 Weighted Sit-ups
in as few of sets as possible
then 400 meter farmer carry


HERMOSA BEACH
STRENGTH
Coach Nomi's CORE WORK

WOD
For Time:
Buy In: Accumulated 3 minute hang*
21 - 15 - 9
Chest to Bar Pull Up*
Squat Clean (135/95)

*Each time you break from the rig perform
1 Bear Complex (1 set).
(1 Power Clean • 1 Front Squat • 1 Push Press • 1 Back Squat • 1 BTN Push Press)

 

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Tuesday, November 28th, 2017 WOD

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STUDIO CITY

STRENGTH
Deadlift
5 - 5 - 5 - 5 **
**No Dropping or Dumping the bar
**Penalty is automatic 400m Run
--These reps should be touch n go
--Focus on keeping the touch on the ground light and controlled!

WOD
“Tiger Claw”
AMRAP in 15 minutes :
250 meter row
10 Push Press (155/105)
15 Toes to Bar

ACCESSORY
4 sets :
8 wide grip BTN BB Press
8 slow narrow gripped overhead squats
8 Barbell seated Press
with as little rest in between each set as possible


HERMOSA BEACH

PART A
"P R E - M E T E R"
1 min MAX METERS
rest 2 minutes
1 min MAX METERS

Score: Total meters

PART B
"FULL THROTTLE"
EMOM for 18 minutes:
i. Max Effort Toes to Bar
ii. Max Effort Box Jumps (30/24)
iii. Max Effort Deadlift (275/185)

Score: Total Reps

PART C
"P O S T - M E T E R"
1 min MAX METERS
rest 2 minutes
1 min MAX METERS

Score: Total meters

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Monday, November 27th, 2017 WOD

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STUDIO CITY

STRENGTH

Squat Snatch
In 12 minutes perform 1 squat Snatch every 2 minutes building up to a daily heavy single
(start between 65-75% and Go For It!!

WOD

“Humpty Dumpty”
3 rounds for time:
10 Power Snatches(115/80)
20 Box Jump Overs (24/20) ** Must jump for RX
30 Wall Balls (20/14)

Accessory

Supinated Strict Pullups
8-8-8-8-8
then 3x 10-20 sec chin over the Bar hold


HERMOSA BEACH
STRENGTH
FRONT SQUAT
6 x 6 @ 70% +5-10lbs
Same weight for all 6 sets

WOD
”Deck the Halls”
For time: (16 min time cap)
40 Power Snatch (95/65)
6 Burpee Broad Jumps
30 Overhead Squats (115/75)
6 Burpee Broad Jumps
20 Power Cleans (135/95)
6 Burpee Broad Jumps
10 Front Squats (155/105)
6 Burpee Broad Jumps 

•One barbell per athlete 

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