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Wednesday, February 22nd, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 3
"Fools Gold"
In Relay Style:
Each teammate must complete
15 Toes to Bar
30 Kettle Bell Swings @ (20/14)

Then with the remaining time:
Teammate 1: Rows 250 Meters (switching every 250 m.)
Teammate 2: Holds Bar in Hang Position @ (185/125)
Teammate 3: Max Box Jump Overs @ (24/20)

Score = total number of meters rowed and box jump overs


HERMOSA BEACH
STRENGTH
Front Squat
4 x 3 @ 85%-87% 
(stay at the same % during the 4 sets)

TEAM WOD | TEAMS OF 2
"Runaway Train"
For time:
Row 400 meters
40 Shoulder to Overhead (75/55)
Row 800 meters
30 Shoulder to Overhead (95/65)
Row 1200 meters
20 Shoulder to Overhead (115/75)
Run 450 meters together
100 Overhead Squats (75/55)

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Tuesday, February 21st, 2017 WOD


STUDIO CITY
SKILL WORK
Practice muscle up drills

WOD
10 Minute AMRAP
30 Bar Facing Burpees
20 Overhead Squats @ (120/90)
10 Bar Muscle Ups or Chest to Bar Pull-Ups

ACCESSORY
5x5 strict pull-ups
Pair with 10 banded good mornings in between each set
Practice pistols


HERMOSA BEACH
SKILL
Pistols 

WOD
"Downforce"
5 Rounds for time:
7 Squat Clean (135/95)
30 Double Unders
5 Burpees over Barbell

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Monday, February 20th, 2017 WOD


STUDIO CITY


HERMOSA BEACH - Normal Schedule 🇺🇸
STRENGTH
Deadlift
3 - 3 - 3 - 3 - 3

WOD
AMREP in 12 minutes:
3 Chest to Bar Pull-Ups
3 Power Snatch (95/65)
3 Box Jumps (24/20)
6 Chest to Bar Pull Ups
6 Power Snatches (95/65)
6 Box Jumps (24/20)
9 Chest to Bar Pull Ups
9 Power Snatch (95/65)
9 Box Jumps (24/20)
etc…

SCORE: Total Reps

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Friday, February 17th, 2017 WOD


STUDIO CITY
STRENGTH SKILL
Coaches choice skill work - spend 20 minutes working on coaches favorite skill

WOD
"VEMON"
1 Minute of Hang Squat Cleans with 45 lb Dumbbells
1 Minute of Burpees
1 Minute of Toes-to-Bar
2 Minutes of Hang Squat Cleans with 45 lb Dumbbells
2 Minutes of Burpees
2 Minutes of Toes-to-Bar
1 Minute of Hang Squat Cleans with 45 lb Dumbbells
1 Minute of Burpees
1 Minute of Toes-to-Bar

ACCESSORY
5 Rounds:
20 GHD's
20 Hip Extensions


HERMOSA BEACH

WOD
"SANDBAGS"
10 Rounds for time*:
5 Pull Ups
15 Abmat Sit Ups
30 Double Unders
*E3MOM perform 3 Deadlifts (225/155)

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Thursday, February 16th, 2017 WOD


STUDIO CITY
STRENGTH WOD
"Bear Complex"
5 sets of 7 cycles of the following movements:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rules:
*Must complete 5 sets; start smart
*May not combine more than 2 movements at a time
Ex: No squat clean thrusters
*You may push jerk
 


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

WOD
"Indigo"
3 Rounds for time:
10 Squat Cleans (135/95)
30 Kettlebell Swings (53/35)

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Wednesday, February 15th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
“Swole Mates”
In 8 minutes:
may be broken up any way with partner
40 Box Jumps (24/20)
30 Kettlebell Swings (24/16)
20 Clean & Jerk (135/95)

Rest 2 minutes

then in 8 minutes:
alternate movements with partner
10 Handstand Push Ups
20 Dumbbell Lunges (50/35)
30 Double Unders 

Rest 2 minutes 

then for time:
Mile Relay (400 meter increments)


HERMOSA BEACH
STRENGTH 
Deadlift
5 - 5 - 5 - 5 - 5

TEAM WOD | TEAMS OF 2
From 0:00-3:00
2 Rounds:
12 Power Snatch (95/65)
12 Pull Ups
From 3:01-6:00
2 Rounds:
14 Power Snatch (95/65)
14 Pull Ups
From 6:01-9:00
2 Rounds:
16 Power Snatch (95/65)
16 Pull Ups
From 9:01-12:00
2 Rounds:
18 Power Snatch (95/65)
18 Pull Ups
From 12:01-15:00
2 Rounds:
21 Power Snatch (95/65)
21 Pull Ups

SCORE: Total Reps

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Tuesday, February 14th, 2017 WOD


STUDIO CITY
WOD
"TNT"
AMRAP in 4 minutes:
30 Lateral Bar Over Burpees
Max Snatch (75/55)

Rest 4 minutes 

AMRAP in 4 minutes:
20 Lateral Bar Over Burpees
Max Snatch (115/75)

Rest 4 minutes

AMRAP in 4 minutes:
10 Lateral Bar Over Burpees
Max Snatch (135/95)

ACCESSORY
4 sets
10 Pull Ups unbroken
4 TGU (2 each arm)


HERMOSA BEACH
SKILL
Chest to Bar

WOD
"Sweetheart"
5 Rounds - 1 minute each station to perform MAX REPS
- Hand Release Push Ups
- Double Unders
- Cal Row
- Rest

Score: Total reps
 

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Monday, February 13th, 2017 WOD


STUDIO CITY
STRENGTH
Strict Press
5-5-5-5-5

WOD
"Open Up"
14 Minute AMRAP
75 Wall Balls @ (20/14)
60 Calorie Row
45 Dumbbell Snatches @ (50/35)
30 Chest to Bar Pull-ups

ACCESSORY
4 Sets:
10 V-ups
10 Dumbbell Bench Press
10 Hip Extensions (slow)


HERMOSA BEACH
STRENGTH
Front Squat
3 - 3 - 3 - 3 - 3 - 3 - 3

WOD
"Sweet Caroline"
3 Rounds for time:
15 Toes to Bar
10 Push Press (115/75)
5 Burpee Box Jump Overs (24/20)

Comment

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Friday, February 10th, 2017 WOD


STUDIO CITY
WOD
"DB Omar"
For Time:
10 Dumbbell Thrusters @ (45-55/30-35)
15 Dumbbell Facing Burpees
20 Dumbbell Thrusters
25 Dumbbell Facing Burpees
30 Dumbbell Thrusters
35 Dumbbell Facing Burpees

Time Permitting: 
Complete 50 Handstand Push Ups
**Advanced athletes: strict

ACCESSORY
5-5-5-5-5
Strict weighted pull ups
30 second weighted plank hold between sets


HERMOSA BEACH
STRENGTH
Bench Press
5 x 10 all at the same weight (light/medium)

WOD
"Huckleberry"
5 Rounds for time:
8 Goblet Squats (70/53)
30 Abmat Sit Ups
2 Deadlifts (225/155)

Comment

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Thursday, February 9th, 2017 WOD


STUDIO CITY
STRENGTH
Overhead Squats
5-5-5-5 (4 sets)

BENCHMARK WOD
"Helen"
3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings @ (24/16)
12 Pullups

ACCESSORY
5 Sets:
10 second freestanding handstand hold
5 strict dips
10 second L-sit hold


HERMOSA BEACH
STRENGTH
Deadlift
5 x 5 all same weight
(reference weight from 2/1)

WOD
"Downward Spiral"
EMOM for 18 minutes:
1 Strict Pull Up
4 Hand Release Push-Ups
Max unbroken reps Power Cleans (115/75)

SCORE: Total # of Power Cleans
 

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Wednesday, February 8th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 3
"Bar Crawl"
7 Minute AMRAP
50 Bench Press @ (135/95)
50 Bench Press @ (155/105)
Max Reps Bench Press @ (185/115)

REST 3 MINUTES

7 Minute AMRAP
50 Front Squats @ (135/95)
50 Front Squats @ (155/105)
Max Reps Front Squats @ (185/115)

REST 3 MINUTES

7 Minute AMRAP
50 Deadlifts @ (185/135)
50 Deadlifts @ (225/155)
Max Reps Deadlift @ (255/175)

ACCESSORY
Run 1 Mile
5 Sets:
8 Bicep Curls
8 Tricep Kick Back
8 Z Press


HERMOSA BEACH
TEAM WOD | TEAMS OF 2
"Polliwog Park"
For time:
(divide the reps in any fashion with one person working at a time)
100 Overhead Squat (75/55)
200 Kettlebell Swings (53/35)
300 Wall Ball (20/14)
***After 10:00 mark EMOM 4 Burpees each

Comment

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Tuesday, February 7th, 2017 WOD


STUDIO CITY
STRENGTH
Every 2 minutes for 12 minutes perform 3 Squat Cleans
Build up each set; these may be touch and go or singles

WOD
"Hardwired"
3 Rounds for Time:
20 Power Snatches @ (95/65)
50 Double Unders

ACCESSORY
Practice bar muscle ups
then:
400 meter farmers carry


HERMOSA BEACH
SKILL
Toes to Bar

WOD
"Crater Moon"
AMRAP in 15 minutes:
10 Power Clean (135/95)
10 Box Jumps (24/20)
5 Chest to Bar Pull Ups
5 Push Press (135/95)
10 Toes to Bar
10 Burpees
 

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Monday, February 6th, 2017 WOD


STUDIO CITY
WOD
"Comeback Fury"
18 Minute AMRAP
30 Push Jerks @ (115/80)
30 Box Jumps @ (24/20)
30 Calorie Row
30 Toes to Bar

ACCESSORY
3 Sets
10 TGU (5 each arm)
10 v ups


HERMOSA BEACH
STRENGTH
Front Squat
5 x 5 all at the same weight - about 80%
Take about 2 minutes rest in between sets

WOD
“Annie”
50 - 40 - 30 - 20 - 10
Double Unders
Abmat Sit Ups
…then immediately into -
take 8 minutes to find a heavy
1 Rep Max Strict Press

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