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Tuesday, August 21st, 2018 WOD

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STUDIO CITY

STRENGTH

Hang Power Clean
4-4-4-4-4
Complete a set every 2 minutes for 10 minutes focusing on getting under the bar and working on keeping the hook grip

WOD

"Super Bee"

3 rounds for time :

400 meter Run
10 Box Step Ups (24/20) (50/35) *
10/7 Strict Supinated Pullups
* hips must come to full extension at the top of the box


HERMOSA BEACH
STRENGTH
Shoulder to Overhead Complex
Every 2 minutes for 4 rounds:
3 Push Press
+ 2 Push Jerk
+ 1 Split Jerk
build in weight each round

WOD
For time:
30 Power Clean & Jerk (95/65)
 5 Bar Muscle Up
20 Power Clean & Jerk (115/75)
 5 Bar Muscle Up
10 Power Clean & Jerk (135/95)
 5 Bar Muscle Up

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Monday, August 20th, 2018 WOD

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STUDIO CITY

4 sets for LOAD :

5 Hang Squat Snatch L arm
5 Strict Ring Dips
5 Hang Squat Snatch R arm

WOD

“3,2,1” 
AMRAP 15 Minutes :

10 Power Cleans (50/35)
20 Wall Balls (20/14)
30 Double Unders


HERMOSA BEACH
STRENGTH
Day 1 - 'Smolov Jr' Strength Cycle
BACK SQUAT
Find your 1 rep max
Then....
6 x 6 @ 70%

WOD
For time:
30 - 20 - 10
Kettlebell Swings (70/53)
Box Jumps (30/24)
Toes to Bar

 

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Friday, August 17th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat
6-6-6-6

WOD

“Rowdy Romp“
3 sets : 4 minute Clock 

Row 500/400 meters
Max Single Arm OHS with DB/KB (35/20)

Accessory
Mobility for 20 minutes


HERMOSA BEACH
STRENGTH/SKILL
5 Rounds:
3 Push Press @ 80%
rest 1 minute
1-3 Strict Muscle Ups
rest 1 minute

WOD
4 Rounds for time: (20 min time cap)
4 Bar Muscle Ups
8 Handstand Push Ups
12 Overhead Squats (95/65)
16 Toes to Bar
 

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Thursday, August 16th, 2018 WOD

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STUDIO CITY

Superset Strength

Deadlift 4-4-4-4
Bench Press 4-4-4-4

Build up each set
Alternate movements
*No dropping DL on last rep
** No Rounding those Backs to make the Lift!!

WOD

“Spicy Stampede”
Amrap in 15 minutes :
25 ft. Walking Lunge with one DB OH and one DB in Rack Position (50/35)
8 Chest to Bar Pull-ups
25 ft. Walking Lunge with one DB OH and one DB in Rack Position (50/35)
8 Hang Power Cleans (135/95)

Accessory
400 meter Farmer Carry

HERMOSA BEACH
STRENGTH
Every 2 minutes for 6 Rounds:
1 Clean Pull + 1 Power Clean + 1 Squat Clean

WOD
For time: (15 minute time cap)
50 - 40 - 30 - 20 - 10
Russian Kettlebell Swings (53/35)
Double Unders
Abmat Sit Ups

 

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Wednesday, August 15th, 2018 WOD

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STUDIO CITY

STRENGTH

“Press Conference”
Complete one set every 3 minutes for 12 minutes[4sets] Build up each set finding a daily heavy
1 Push Press + 1 Push Jerk + 1 Split Jerk

WOD

“Rascal Roundup”

2 rounds for Max Reps: (18 minutes)

3 minute Amrap :
200 meter Team Med Ball + Max Box Jumps (30/24)

3 minute Amrap : 
200 meter Team Med Ball Run + Max Handstand Push-ups 

3 minute Amrap :
200 meter Team Med Ball Run + Max Synchronized DB Snatch (alternating Arms) 

** There is no rest between the first and second round 

Accessory : 
5 sets : elevated ring rows x7
Alternating with
5 sets : bicep curls x 14 reps alternating arms


HERMOSA BEACH
SKILL
Rope Climbs

WOD 
EMOM for 20 minutes for Total reps:
M1: 18/14 Calories on Rower
M2: 14/10 Pull Ups
M3: Max Burpees over Rower
M4: Rest

Subtract all missed reps from M1 & M2 from total number of burpees, than calculate score.

Score: Total Burpees
 

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Tuesday, August 14th, 2018 WOD

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STUDIO CITY

“Country Two Step “

For Time Complete :

800 Meter Run
50 Wall Balls(20/14) [25reps must be done unbroken]
40 Burpees to Plate (55)
30 KB Swings (24/16)
20 Power Snatch (115/85)
800 Meter Run 

Then after … 
Complete 50 Weighted Sit-ups [use DB for Situps and keeping the DB connected to body ; feet may be anchored] 

Accessory : 4 sets
1 :2 [12 minutes ]  
1 minutes Max Assault bike Sprints
2 minutes rest


HERMOSA BEACH
STRENGTH
Hang Power Snatch
6 x 3 @ 75-80%
rest 90 sec between sets

WOD 
AMRAP in 12 minutes:
10 Push Press (95/65)
10 Chest to Bar Pull Ups
10 Lateral Box Jump Overs (24/20)
 

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Monday, August 13th, 2018 WOD

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STUDIO CITY

Strength
Complete 1 set every 3 minutes for 15 minutes of the following …
5 DB Hang Squat Snatch R arm
5 DB Hang Squat Snatch L arm
Handstand Walk Practice (5-15 feet)
[Scale— Wall Walks or Shoulder taps ] 

WOD 

“Armadillo Crossing”
For Max Reps 

Max Calorie Row in 5 minutes 

Immediately into … 

8 minutes AMRAP of :
5 Power Cleans (165/115)
10 Toes to Bar 

Accessory 
5-5-5-5-5 Strict Pullups
In between each set complete 25 sec L-sit Hold either in rings or in p-bars


HERMOSA BEACH
STRENGTH
4 rounds:
4 Back Squat (tempo 22X1)
rest 1 minute
8 Kettlebell Windmills
rest 1 minute

WOD
For time: (13 minute time cap)
30 - 20 - 10
Alt Front Rack Reverse Lunges (95/65)
Toes to Bar
Single-arm Dumbbell Thrusters (50/35)

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Friday, August 10th, 2018 WOD

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STUDIO CITY

Back squat
8-8-8-8 build to a heavy set of 8 

WOD

“Direct objective “
Amrap in 13 minutes :

Row 1,000 meters
Then in time remaining complete as many rounds of :
8 hang squat cleans(135/95)
4 bar muscle ups OR 8 chest to bar pull-ups
8 DB Deadlifts (50/35)


HERMOSA BEACH
SKILL
H A N D S T A N D S
EMOM for 9 minutes against the wall:
M1: 3-6 Kick Ups
M2: 30 sec Handstand Hold (accumulated)
M3: 6-8 Shoulder Taps
advanced athletes perform freestanding

WOD
2x AMRAP in 10 minutes:
mandatory 2 min rest between
50 Double Unders
25ft Handstand Walk
15 Toes to Bar
10 Calorie Row
5 Squat Clean (155/105)
 

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Thursday, August 9th, 2018 WOD

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STUDIO CITY

Muscle up time : 
Practice muscle up transitions and ring dips
Paired with rope climbs 

For time: 
50 double-unders
5 squat snatch
50 double-unders
4 squat snatch
50 double-unders
3 squat snatch
50 double-unders
2 squat snatch
Add weight to the snatch each round.

Men: 115- 135 - 145 - 155 - 185
Women: 85 - 95 - 105 - 115 - 120

HERMOSA BEACH
SKILL 
Muscle Ups
Pistols

STRENGTH
Front Squat - pause at bottom
5 x 5 @ 60-65%

WOD
AMRAP in 12 minutes:
10 Muscle Ups
10 Shoulder to Overhead (135/95)
15 Chest to Bar Pull Ups
20 Pistols
 

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Wednesday, August 8th, 2018 WOD

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STUDIO CITY

Team wod –Studio city

“45 Degrees”
Teams of 2 : Follow the Leader

In 12 minutes perform as many rounds as possible of:
15Cal /12 Calorie Row
12 Bench Press (135/85)

Rest 3 minutes

In 12 Minutes perform as many rounds as possible of:
15 Calorie/12 Calorie Assault Bike
15 KB Swings (24/16)

Rest 3 Minutes

In 12 Minutes perform as many rounds as possible of:
Run 200 Meters with a medball (20/14)
12 Toes to Bar


HERMOSA BEACH
SKILL/STRENGTH
Find your Max Distance Broad Jump
Find your Max Height Box Jump

WOD
AMRAP in 30 minutes:
10 Box Jumps (30/24)
15 Push Ups
20 Dual Kettlebell Deadlift (70/53)
15 unbroken Wall Balls (20/14)
10 Kettlebell Swings (70/53)
 

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Tuesday, August 7th, 2018 WOD

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STUDIO CITY

“Bad Fight”
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of Deadlifts (205/135)
1 minute of box jumps (24/20)
1 minute of DB Snatch (50/35)
1 minute of Burpees
Rest 1 minute
Score: record max reps


HERMOSA BEACH
STRENGTH
Every 30 seconds for 8 minutes:
Hang Power Snatch

WOD
For time:
Buy In: 500 meter Row
3 Rounds:
12 Power Snatch (95/65)
12 Toes to Bar
12 Alt Dumbbell Snatch (50/35)
24 Abmat Sit Ups
Buy Out: 500 meter Row
 

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Monday, August 6th, 2018 WOD

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STUDIO CITY

Clean and jerk touch n go
Perform 5 sets of 5 touch n go clean and jerks building up each set for a daily 5rep max 

WOD 

“Burden Balance” 
Amrap in 15 minutes of : 
150 meter run
50 foot D.B. OH LUNGES (25 feet D.B. on shoulder / D.B. overhead- then vice versa )
10 DB PRESS +DB Box Step-Up
M:40-45
F: 25-30


HERMOSA BEACH
STRENGTH
Front Squat from the ground
4 x 5  (tempo 32X1)

WOD
For time: (12 min time cap)
21 Front Squats (95/65)
9 Burpee Over Bar
15 Front Squats (115/75)
15 Burpee Over Bar
9 Front Squat (135/95)
21 Burpee Over Bar

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Friday, August 3rd, 2018 WOD

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STUDIO CITY

“Game Ready”
4 Rounds for max Reps:

Minute1-2: Run 200 meters+Max Double Unders
Minute 3 : Max Pullups
Minute 4 : Max DB Hang Power Clean and Jerks (50/35)
Minute 5 : Burpee Box Jumps Overs(24/20) 

Rest 1 minute Between Rounds 

Time permitting:
Gymnastical Skillz : Building From last week
Work on combining pistols rope Climbs and Handstand walk together 

15 Minutes : For quality of movement and control of all skillz
(1) 15-20 foot Handstand walk
10 Alternating Pistols
1 Rope Climb (try legless advanced)


HERMOSA BEACH
STRENGTH
Every 2 minutes for 5 sets:
1 Power Clean + 3 Split Jerk
building in weight
focus on form/technique

WOD
EMOM for 20 minutes:
M1 - 10 Russian KBS (70/53) + 10 Lateral Box Jump Overs (24/20)
M2 - 10 V-Ups + 30 Mountain Climbers
M3 - 12/9 Calorie Assault Bike + 5 Burpees
M4 - rest

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Thursday, August 2nd, 2018 WOD

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STUDIO CITY

Overhead Squats
2-2-2-2-2
All Sets performed at the same load
** Complete 4 Muscle up transitions or 2 muscle ups in between each set (Amanda Prep starts this week )

WOD

“Virtuous Pursuit Volume 2 “
** 2 weeks ago we tackled this workout —this week we do it again — How will you adapt to the knowable ?

This week we will be taking two scores down —First a tie breaker score of the 1,000 meter Row and then the second score as the word completion ….

[timecap 12 minutes ]
For Time :
1,000 meter Row
20 Squat Snatches (135/95)

HERMOSA BEACH
STRENGTH
4 Rounds:
8 Romanian Deadlift
rest 30 seconds
2/2 Turkish Get Up
rest 1 minute

WOD
5 Rounds for time*:
16 Thrusters (65/45)
12 Toes to Bar
8 Alt Pistols

*12 min time cap

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Wednesday, August 1st, 2018 WOD

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STUDIO CITY

TEAM WOD | TEAMS of 2
“Volt and Bolt”
For Time:
100 Calories on Assault Bike
(Split up any way)

6 alt Rounds of DT : [3 each athlete]
1 round = (155/105)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks 

6 Rounds : Follow the leader
10 Long Box Step Overs
(long way across the box) (24/20) (40/30)
10 Toes to Bar 

100 Calories on Rower
(Split up any way)


HERMOSA BEACH
WOD
AMRAP in 25 minutes:
1, 2, 3, 4, 5...
Bar Muscle Up
2, 4, 6, 8, 10...
Handstand Push Up
3, 6, 9, 12, 15...
Overhead Squat
4, 8, 12, 16, 20...
Calorie Row
5, 10, 15, 20, 25...
Double Unders

Total Rounds + Reps

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