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Wednesday, March 20th, 2019 WOD

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STUDIO CITY

“Full Bloom”
Teams of 2 :

In 6 Minutes complete as many reps as possible of:
200 Meter team run with med ball 
Max Synchronized DB Snatch OH Lunge with Partner (35/25)

Rest 1 minute

IN 6 minutes :
200 Meters team run with a med ball 
Max Hang Power Cleans (135/95) 
While partner HEX Holds DB

Rest 1 minute

In 6 minutes :
200 meter team run with a med ball 
Max Synchronized Burpees Toes to Bar [Scale with knee to chest ]

Accessory : 
Practice L-Sits for 10 minutes



HERMOSA BEACH
STRENGTH
(del-load week before max out)
4 Rounds:
8/8 Bulgarian Split Squat
—rest :30 seconds—
5 Seated Box Jump
—rest :60 seconds—

WOD
AMRAP in 12 minutes:
5 Power Clean & Jerk (135/95)
5 Toes to Bar
5 Front Squat (135/95)
5 Toes to Bar


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Tuesday, March 19th, 2019 WOD

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STUDIO CITY

Spend 15 Minutes Building to a daily 1 rep max Clean and Jerk 
These reps can either be squat or power .

WOD

“SPRING FLING”
On a 9 minute Clock , 3 Rounds for Max Reps of :

1 Minute Handstand Hold 
2 Minutes of Wall Balls (20/14)

In round 1 subtract 5 reps for every break in the HS Hold 
In Round 2 Subtract 10 reps for every break in the HS Hold
In Round 3 Subtract 15 reps for every break in the HS Hold

Accessory :
4 sets : 10 reps each 
DB Bench press 
DB skull Crushers
DB Bicep curls

HERMOSA BEACH
STRENGTH
(del-load week before max out)
4 Rounds:
8/8 Alt. Dumbbell Bench
--rest :30 seconds--
5 Weighted Pull Ups
--rest :60 seconds--

WOD
AMRAP in 10 minutes:
8 Pull Ups
4 Strict Handstand Push Ups
8 Box Jumps (30/24)

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Monday, March 18th, 2019 WOD

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STUDIO CITY

Front Squats 
3-3-3-3
Build up each set

Perform a set of 5 tempo Ring Dips in between each set of Front Squats

WOD

“Christine” 
3 rounds for Time:

500 Meter Row 
21 Box Jumps (24/20)
12 Deadlifts (BW)

Accessory : 
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
(del-load week before max out)
4 Rounds:
8/8 Single-arm, Single-leg Romanian Deadlift
—rest :30 second—
Hold :60 second Weighted Reverse Plank
—rest 1 minute—

WOD
3 Rounds for time:
500 meter Row
15 Overhead Squats (95/65)
10 Bar Facing Burpees
50 Double Unders

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Thursday, March 14th, 2019 WOD

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STUDIO CITY

“TWISTED ADDICTION”
4 sets : (4 minutes per round )

Run 400 meters 
Bike or row max Calories 1 minute
Max D-Ball over Shoulder in 1 minute

Rest 3 minutes between rounds

Accessory :

4 sets : 10 reps each 
DB Bench press 
DB skull Crushers
DB Bicep curls


HERMOSA BEACH
STRENGTH
Bench Press
3 x 3
all same weight

WOD
2 Rounds for time: (20 min time cap)
40 Calorie Row
40 Russian Kettlebell Swings (70/53)
40 Push Ups
40 Hang Power Clean (115/75)

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Wednesday, March 13th, 2019 WOD

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STUDIO CITY

“Windbreaker”

5 sets: {allow 20 minutes}

Against a 2 minute clock perform:

3 hang power cleans (135/95)
6 shoulder to overhead 
9 front squats 
Max Bar- Facing burpees in time remaining

--rest 2 minutes between sets --
Score is the total number of burpees completed in 5 sets

Accessory :
3 sets --
10 elevated ring rows 
20 sec V-ups 
30 sec. weighted plank hold


HERMOSA BEACH
STRENGTH
Back Squat
3 x 3
all the same weight

WOD
AMRAP in 12 minutes:
4 Power Snatch (95/65)
6 Overhead Squat (95/65)
40 Double Unders


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Tuesday, March 12th, 2019 WOD

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STUDIO CITY

Take 15 minutes to build to today’s 1-RM Snatch
These reps may be power or Squat depending on soreness from 19.3

WOD

“RIVER RAT “
Every minute, on the minute, for 20 minutes:


Even minutes – 40 seconds of Rowing (for meters)

Odd minutes – Power Snatch or Snatch x 3 reps @ 75% of today’s 1RM***[reps do not have to be touch n go ]

***for every missed rep of snatch –the athlete must take away that rounds' meters rowed 
Score today : is the number of meters rowed

Accessory:
Three sets of:
Single-Leg Deadlift x8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x8 reps 
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

HERMOSA BEACH
STRENGTH
Strict Press
3 x 3

WOD
Fight Gone Bad Style
Total Reps
3 Rounds
• Bar Muscle Up
• Pistols
• Box Jumps (24/20)
• Handstand Push Ups
• Calorie Row
Rest 1 minute

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Monday, March 11th, 2019 WOD

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STUDIO CITY

Front Squat 
Complete a set every 3:00

4-8-4-8-4

Build up on the sets of 4 and keep the sets of 8 reps the same load -After each set perform 5 Strict Ring Dips with 2 count hold at top of Dip

WOD

“Tuff-EE-Nuff”
3 Rounds for Time :

200 meter run 
15 KB Swings(32/24)
20 Box Jump (24/20)
25 Wall Balls (20/14)

Accessory : 
Foam Roll Glutes and stretch out hip Flexors

HERMOSA BEACH
STRENGTH
Deadlift
3 x 3

WOD
For time: (12 min time cap)
60 Thrusters* (95/65)
*every time you break:
6 Burpee Over Bar + 25 Abmat Sit Ups

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Thursday, March 7th, 2019 WOD

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STUDIO CITY

“Jungle Bird” 

5 Rounds For max Calories

Assault Bike Sprints 
Max Calories in 1 minute 

Rest 2 minutes 

Then … 

15 minutes of Gymnastics Practice and Fun 
Coaches advise each athlete to help get the most out of their practice

HERMOSA BEACH
STRENGTH
Strict Press
5 x 5 @ 75%
rest :90 seconds between sets

WOD
5 Rounds for time:
8 Pull Ups
12 V Ups
8 Dumbbell Thrusters (50/35)
*between each movement perform a 100ft Farmer Carry (15 total)

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Wednesday, March 6th, 2019 WOD

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STUDIO CITY

“Bees Knees”

For Time:
Teams of 3 

600 M. Team Run

50 Shoulder to OH (135/95)
45 Synchronized Burpees 

400 meter Farmer’s Carry (32kg/24kg ) and Pinch Carry (25 lbs ) 
[2 teammates will hold while one “rests”]

30 Power Cleans (135/95)[10 each athlete] 
25 Synchronized Burpees 

200 Team Med Ball Run (all Athletes must be holding ball )

Accessory :
4 sets: 10 Hanging weighted leg lifts
10 Banded Lat Pulldowns 
20 Banded Good mornings


HERMOSA BEACH
STRENGTH
Back Squat
5 x 5 @ 75%
:90 sec rest between sets

WOD

For time:
28/23 - 21/17 - 15/12 - 10/8
Calorie Row
6 - 8 - 10 -12
Lateral Burpee Box Jump Overs (24/20)
rest 1 minute

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Tuesday, March 5th, 2019 WOD

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STUDIO CITY

PERFORM A SET EVERY 3:30 MINUTES: 

Sumo Deadlifts
4-4-4-4*No Dropping 

Superset Strength 

L-sit Hold on Rings or P-bars 
Accumulate :30 Sec 

WOD

“Vesper” 
For time : 

50 Box Jump-overs (24/20)
40 Pullups **If you are concerned about your hand health; Athletes may performed a scaled amount of strict pullups or ring rows
30 Overhead Squats (95/65)

Accessory: 3 sets 
Barbell Glute Bridges x8 reps 
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds

HERMOSA BEACH
STRENGTH
Bench Press
5 x 5 @ 75%
rest 90 sec between sets

WOD
4 Rounds for time:
6 Handstand Push Up
12 Toes to Bar
40 Double Unders

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Monday, March 4th, 2019 WOD

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STUDIO CITY

Front Squat 
5-5-5-5-5

In between each set perfom 5 Strict ring dips with a 2 count hold at the top of the rep 

WOD 

“Corpse Reviver”
13 Minute Amrap 

13 DB Alternating Snatch + OH Lunge (35/25)
13 DB Weighted Box Step-Ups (35/25)
7 Strict Handstand Push-ups or 13 Push Ups on Floor

Accessory : 
3 sets :
45 sec. DB HEX Hold 
rest 15 secs. 
45 secs . Db Bicep Curls (dbl ;keep it light and fast )
rest 15 Secs . 
45 Sec. Mountain climbers
rest as needed between sets

HERMOSA BEACH
STRENGTH
Deadlift
5 x 5 @ 75%
rest 90 sec between sets

WOD
AMRAP in 16 minutes:
18 Russian Kettlebell Swings (70/53)
12 Wall Balls (20/14)
6 Bar Muscle Ups
12 Goblet Lunges (70/53)
18 Abmat Sit Ups

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Friday, March 1st, 2019 WOD

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STUDIO CITY & HERMOSA BEACH

The Open WOD - 19.2
Below you will find the Rx & Scaled versions, notes/standards for the workout and information about your tiebreak time.

RX

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans (135/85)
25 toes-to-bars
50 double-unders
13 squat cleans (185/115)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans (225/145)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans (275/175)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans (315/205)

Stop at 20 minutes.

—————————————

SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises*
50 single-unders
15 squat cleans (95/55)
25 hanging knee-raises*
50 single-unders
13 squat cleans (115/75)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
11 squat cleans (135/95)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
9 squat cleans (155/115)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises*
50 single-unders
7 squat cleans (185/135)

Stop at 20 minutes.


NOTES

TOES TO BAR
• At the start of each rep, the arms must be fully extended and the heels must be brought back behind the bar.
• The rep is credited when both feet come into contact with the bar at the same time, between the hands.
• Athletes may wrap tape around the pull-up bar or wear hand protection (gymnastics- style grips, gloves, etc.), but they may not tape the bar and wear hand protection.

SQUAT CLEAN
• Receiving the barbell in the bottom of the squat is not required; a power clean or split clean followed by a front squat will be permitted, but a deadlift followed by a hang clean is not allowed.
• The rep is credited when the athlete’s hips and knees are fully extended, and the bar is resting on the shoulders with the elbows in front of the bar.
• Athletes may have assistance in changing the plates on the barbell during the workout, or multiple barbells may be used. 
• Collars must be placed on the outside of all the plates on any bar used during the workout.

DOUBLE UNDERS
• This is the standard double-under in which the rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.


TIEBREAK

The scoring for this workout includes a tiebreak time.
• At the end of each set of double-unders, time should be marked.
• When you submit your score, you will need to submit your total # of reps completed AND the time at which you completed your last set of double-unders.
If 2 athletes have the same score, the athlete with the lower tiebreak will be ranked higher

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Thursday, February 28th, 2019 WOD

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STUDIO CITY

Flight Simulator 
6 minutes : 

5-10-15-15-20-25-30-35-40-45-50 
Double Unders 
10 Sit-Ups Between each Set 

The Purpose of this drill is to perform on the Double unders in unbroken sets and work up the ladder if you complete the 50 go back down the ladder 

Then… .. 

5 sets :
400 meters run 
2 minutes Gymanstics Skill Practice 
Handstands etc.. Talk to your coach 
Record your 400 meter times and work on a specific skill

HERMOSA BEACH
STRENGTH
Bench Press
10 - 8 - 6 - 6
using your highest weight from the prior weeks when we did 4 sets of 10 & 4 sets of 8, then build in weight for the 2 sets of 6

WOD
6 rounds for time:
500 meter Row
10 Overhead Squat (75/55)

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Wednesday, February 27th, 2019 WOD

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STUDIO CITY

Perform a set every 2 minutes for 10 minutes 

Snatch : 
Snatch Grip Deadlift 
1 Hang Squat Snatch 
1 Full Squat Snatch* May Drop in between hang a full in order to practice proper setup 

WOD 

“Speed Boat Race” 
Teams of 2 : 3 Rounds ; Follow the Leader 

For time: 
500 meter Row 
400 meter Run 
15 Thrusters (100/75)

Accessory : 
8 sets –
:20 V-ups 
:20 Hollow hold 
:20 Tight Arch (superman )Hold
:20 Rest


HERMOSA BEACH
STRENGTH
Strict Press
10 - 8 - 6 - 6
using your highest weight from the prior weeks when we did 4 sets of 10 & 4 sets of 8, then build in weight for the 2 sets of 6

WOD
For time:
10-9-8-7-6-5-4-3-2-1
Touch-n-Go Power Clean (115/75)
Handstand Push Up
Toes to Bar

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Tuesday, February 26th, 2019 WOD

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STUDIO CITY

PERFORM A SET EVERY 3:30 MINUTES: 
Sumo Deadlifts
5-5-5-5

Superset Strength 

Seated on Bench Z Press
10-10-10-10

WOD

"Dagobah" 
EVERY 4 MINUTES FOR 12 MINUTES : (3 SETS)

200 meter Med Ball Run 
15 Box Jumps (30/24) 
Max Ring Muscle Ups (scale: Burpee Chest to Bar Pullups , Muscle Up Transitions etc>) 

Accessory : Go out and run a Mile and a half (woodbridge and back )
Then .. 50 Weighted Sit-ups

HERMOSA BEACH
STRENGTH
Back Squat
10 - 8 - 6 - 6
using your highest weight from the prior weeks when we did 4 sets of 10 & 4 sets of 8, then build in weight for the 2 sets of 6

WOD
2x AMRAP In 8 minutes:
5 Pull Ups
10 Dumbbell Thrusters (50/35)
15 Box Jump Over (24/20)

2 minutes between AMRAPs - accumulate a :60 plank during this time

Pick up where you left off

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