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Friday, October 20th, 2017 WOD

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STUDIO CITY
SKILL
Coaches Choice: Gymnastics skills

WOD
“Black Cat Capacity Test ”
For max Reps of each movement complete
AMRAP in 13 minutes:
4 minutes of Max Calorie Row
--1 minute Rest--
3 minutes of Chest-to-Bar Pull Ups
--1 minute Rest--
2 minutes of Back Squats (165/115)
--1 minute Rest--
1 minute of Kettlebell Swings (24/16)

Accessory
Practice Pistols


HERMOSA BEACH
STRENGTH
Single-leg Romanian Deadlift
5 x 6/6
lightweight KB

BENCHMARK WOD
"The CHIEF"
5 x AMRAP in 3 minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

-Rest 1 minute between AMRAPs
-Pick up where you left off
Total Rounds + Reps
 

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Thursday, October 19th, 2017 WOD

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STUDIO CITY
STRENGTH
EMOM for 10 minutes:
1 Squat Snatch

** Build up every 2 minutes and keep your technique in tact- Once you have reached your “technique ceiling “ lower your load by 5-10lbs. and finish the rest of the 10 minutes with that load --Practice the right way !!

** Focus on moving under the bar and allowing yourself to catch the bar in the bottom of that squat.

WOD
“Hot Coals”
For time:
1.5 Mile Run

ACCESSORY
Spend 20 minutes mobilizing your body


HERMOSA BEACH
SKILL
Spend 10 minutes working
Double Unders
then...
3 attempts:
Max Unbroken Set
record highest set
(view SugarWOD 05/16/17 for past results)

WOD
PART A
"Hansel" 
AMRAP in 12 minutes:
25 Double Unders
15 Abmat Sit Ups
5 Deadlift (245/175)

Rest 3 minutes

PART B
"Gretel"
AMRAP in 12 minutes:
30 Calorie Row
5 Toes to Bar

 

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Wednesday, October 18th, 2017 WOD

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STUDIO CITY
STRENGTH
EMOM for 10 minutes perform:
1 Power Clean
** The athlete may build in weight so long as the form and technique remains “100”

WOD
“Murillo Madness”
Teams of 2 ; Teams will perform this team wod as a relay – Athlete 1 will begin and complete 50 wall balls , then athlete 2 will then complete 50 wall balls … This rule will continue with the burpees and follow the given rep scheme

50 - 30 - 10
Wall Ball (20/14)
Plate Facing Burpees

ACCESSORY
Max set of Supinated Pull-ups (no weight) 
Then rest … 
Max set of weighted strict supinated pull-ups


HERMOSA BEACH
STRENGTH
E2MOM for 18 minutes:

SNATCH COMPLEX
-Snatch grip Deadlift
-Hang Power Snatch
-Overhead Squat
-Squat Snatch

*complex should be completed in 1 unbroken set every 2 minutes.
*focus on form & completing each movement efficiently
*build weight as needed

WOD
"Make it Count"
For time:
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Kettlebell Swings (70/53) unbroken
Overhead Squat (95/65) unbroken

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Tuesday, October 17th, 2017 WOD

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STUDIO CITY

WOD

“Severed Line”
3 sets : 5 minute Amrap , 2 minute Rest between sets
7 HSPU
7 Toes To Bar
7 Deadlift (245/175)
7 Box Jumps
7 DB Alternating Snatch (50/35)* each Arm

Score the number of reps per set : 38/42/45

Accessory
4 sets :
10 DB Bench prees
10 GHD Back Extensions
10 DB Rows (5 each arm)


HERMOSA BEACH
SKILL
Butterfly Pull Ups

WOD
With a 20 minute clock:
Row 1,000 meters
..in time remaining, AMRAP:
12 Wall Balls (20/14)
12 Box Jumps (30/24)
12 Shoulder to Overhead (135/95)
12 Chest-to-Bar Pull Ups
 

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Monday, October 16th, 2017 WOD

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STUDIO CITY
 

STRENGTH

Overhead Squat
10-5-3-3-5-10

WOD

“Nose Tackle”
Every Minute on the minute for 7 minutes complete:

7 Push Jerks (135/95)
35 Unbroken Double unders ** Scale DU to a number to reach the goal of the minute

then 1 minute rest …

“Running it back”

Every minute on the minute for 7 minutes complete:
200 meter run

Accessory
30 Turkish Get-ups for quality of movements
complete 3 reps per side (try and move with fluidity)


HERMOSA BEACH
Body weight Front Squat
5 x 9
in between sets perform
12 - 10 - 8 - 6 - 4
Strict Pull Up
(decreasing by 2 each set)

origninally performed 8/25/16
BENCHMARK WOD
"MEGAN"
For time:
21 - 15 - 9
Burpee
Kettlebell Swings (53/35)
Double Unders

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Friday, October 13th, 2017 WOD

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STUDIO CITY
SKILL
In 15 minutes practice the following:

50 ft broad jump (2 gym floors)
30 foot Handstand walk (1 gym floor length)
10 Alternating Hanging hip Touches
**This is to be done NOT for time or score but for practice and warmup
Example : Scale for handstand walks – walk with a spot
3 perfect wall walks
3 kick ups and walk into wall

WOD
“Anchored Down”
Amrap 4 minutes :
30 lateral bar over burpees
Max Hang Power Snatches (75/55)
Rest 4 minutes **
Amrap 4 minutes:
20 lateral bar over burpees
Max Power Snatches (95/65)
Rest 4 minutes**
Amrap 4 minutes: 
10 lateral bar over burpees
Max Squat Snatch (115/80)

Record each for Max reps
Example 20/13/9

Accessory :
100 partner sit-ups with swole mate


HERMOSA BEACH
SKILL
Handstand Holds
Handstand Walks

WOD
"Running Out of Time"
EMOM for 16 minutes:
3 Touch-n-Go Power Clean & Jerks (95/65)
6 Box Jumps (24/20)
9 Air Squats

SCORE: # of successful minutes
 

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Thursday, October 12th, 2017 WOD

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STUDIO CITY
STRENGTH
Back Squat
5 - 5 - 5 - 5  (4 sets)
**3 second Pause at Bottom of Squat

WOD
“Hangman’s Jury” (last performed 1/23/17)
3 rounds for time:
30 Hang Power Cleans (115/80) 
30 Wall Balls (20/14)
30 Cal Row

Accessory
Ring Rows with feet on box 5 sets 9 reps
Slow, controlled with body straight & hollow


HERMOSA BEACH
STRENGTH
"Bells Out"
Using 2 Kettlebells perform 3 unbroken sets for 5 rounds:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1/1 Front Rack Lunges
1 Push Press

*weight stays the same throughout
*rest as needed between rounds

record weight

WOD
"BLACKOUT"
For time:
100 Thrusters (95/65)
*every time you break complete 10 Double Unders & 10 Sit Ups


 

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Wednesday, October 11th, 2017 WOD

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STUDIO CITY
WOD
"Under the Radar"
TEAMS OF 2
For Max Reps at each Couplet with a partner complete :
Alt complete rounds, perform AMRAP in 8 minutes of:
8 Deadlifts (205/135 lbs)
8 Box Jump Over (24/20)** must jump for RX
Rest 2 minutes
Complete AMRAP in 8 minutes of:
Run 200 Meters
Alt Dumbbell Snatch  x Max Reps (50/35)
While athlete is running, the other teammate will complete as many DB Snatch as possible. Upon completion of the row, the athletes will then switch movements.
Rest 2 minutes then…
Alt complete rounds, perform AMRAP in 8 minutes of:
7 Handstand push-ups
7 Toes to Bar

Accessory : 3 sets
Kettlebell Halo’s x 5 reps each direction
Bottom’s Up Kettlebell Walk x 50′ each arm
Bottom’s Up seated KB Press 7 each arm


HERMOSA BEACH
SKILL
RING MUSCLE UPS

BENCHMARK WOD
"AMANDA"
9 - 7 - 5
MUSCLE UPS
SQUAT SNATCH (135/95)
 

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Tuesday, October 10th, 2017 WOD

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STUDIO CITY
STRENGTH
"Monster Clean Complex 2 "
Complete 1 set every 2 minutes for 10 minutes:
Hang Squat Clean
Split Jerk
Front Squat
Split Jerk


WOD
“Streaking”
In 12 minutes:
1,000 meter row
in time remaining, complete AMRAP:
5 Strict Pull Ups
10 Strict DB Presses (45/30)
15 KB Swings (24/16)


HERMOSA BEACH
WOD
PART A
"Nice to Meter You"
3 Rounds:
1 minute sprint MAX METERS on rower
rest 90 seconds

record total meters

PART B
"Up & Down"
For time:
21 Pull Ups
21 Deadlift (135/95)
15 Chest-to-Bar Pull Ups
15 Deadlift (155/105)
 9 Strict Pull Ups
 9 Deadlift (225/155)

one barbell per athlete
 

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Monday, October 9th, 2017 WOD

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STUDIO CITY

SKILL

Overhead Squat (18-20 minutes )
10-10-5-5-3-3

WOD

“Overcooked”

Amrap in 7 minutes :
7 Push Jerks (135/95)
42 Double Unders

then right into ….

For time:( as fast as possible)
800 meter run (around the rock and back )

Accessory: 3 sets
20 sec L-sit hold
20 sit ups


HERMOSA BEACH
SKILL
Max Height Box Jump

WOD
originally done 10/18/16
"Tummy Tuck"
3 Rounds for time:
10 Push Press (115/75)
20 Abmat Sit Ups
10 Hand Release Push Ups
20 Abmat Sit Ups
10 Handstand Push Ups
20 Abmat Sit Ups

Scores from 10/18/16
Ken P -         9:24 Rx
Avantae -     10:06 Rx
Ryan Z -       11:58 Rx
Chris L -       12:06 Rx
Curt M -       12:22 Rx
Art T -          12:26 Rx
Brian L -       12:55 Rx
Mike Mo -     14:23 Rx
Kris L -         14:32 Rx
Alon N -       14:52 Rx
Austin K -     15:08 Rx
Eli K -            15:50 Rx
Nick W -       16:55 Rx
Derek St -     17:14 Rx
Jack F -         20:54 Rx
Will D -         13:22 (115)
Michael T -    17:12 (115)
Mathieu -      11:46 (105)
AP -              11:48 (75)
Aylon B -       14:38 (75)
Helene P -     16:14 (75)
Gina L -         11:53 (65)
Rachel N -     21:25 (65)
Lindsay Ho-  12:37 (55)
Manny  -        11:41
Rica K -         11:48
Adam W -     12:41
Myke C. -      13:52
Muriel T -      15:55
Peter S -       16:00
Chris H -       17:27

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Friday, October 6th, 2017 WOD

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STUDIO CITY
SKILL
Spend 15 minutes working:
Handstand Walks

WOD
“Sugar Smacks”
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
...immediately followed by AMRAP of:
30 Double Unders
10 DB Hang Squat Cleans (35/20)


Rest 3 minutes between sets
SCORE: # of total REPS  (from the 4 sets)

Accessory :
DB Bench press 5x10
DB Reverse Flies 5x10
DB seated Press 5x10


HERMOSA BEACH
WOD
"Dodrio"
3 Rounds for time:
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Walking Lunges
20 Abmat Sit Ups
500 meter Row

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Thursday, October 5th, 2017 WOD

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STUDIO CITY

Thursday October 5
“Rankel”
Amrap in 20 minutes :
6 Deadlifts (225/155)
7 Burpee Pullups
10 KB Swings (32/24)
Run 200 meters

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
Ring Dips
EMOM for 12 minute (3 rounds):
i. 8-12 ring dips
ii. 15-25 sec hold at top (rings or box)
iii. 10-20 sec hold at bottom (rings or box)
iiii. 15-30 sec hanging L-sit (rig)


WOD
"ICEBREAKER"
7 Rounds for time:
7 unbroken Pull Ups
7 unbroken KBS (2, 1.5)
7 unbroken Toes-to-Bar

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Wednesday, October 4th, 2017 WOD

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STUDIO CITY
STRENGTH
“Monster Clean complex “
Complete 1 set every 2 minutes on the minute for 10 minutes (5 sets) of the following complex:
Squat Clean
Thruster
Split Jerk

Stay within the timeframe allowed – If you cant hit the load in the time allowed ,then it is a no rep
These timeframes are used to invoke stress to perform under pressure (time constraint)
No Jerking the thruster!!

WOD
“Team Series Event 7 …Sorta “
Teams of 2 ; (12 minutes)

For max reps and load:
2 minutes of Handstand Push Ups
Rest 2 minutes
2 minutes of Double Unders
Rest 2 minute
2 minutes to find 1-rep-max Back Squat

** Today Athletes will alternate ; Partner 1 will start and complete 2 minutes max HSPU or Push ups
then right @ the two minute rest athlete 2 will begin their 2 minute max hspu – The athlete will continue like this until the back Squat is complete – Teamates may help each other out on the back squat switching out weights and helping counting reps
Their will be 3 separate scores for todays wod

ACCESSORY
Run 1 mile –rest 5 minutes and repeat


HERMOSA BEACH
STRENGTH
Tempo Front Squat from the ground
3 3 X 1
(3 sec down, 3 sec pause in squat, eXplode, 1 sec pause at top)
5 x 5 - all the same weight
Record weight

WOD
"Free Fallin"
AMRAP in 12 minutes:
12 Handstand Push Ups
 8 Hang Power Snatch (95/65)
 4 Bar Facing Burpees

Rounds + Reps

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Tuesday, October 3rd, 2017 WOD

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STUDIO CITY

For Time : [timecap 10 minutes] 
50 Calorie Row
50 Toes to Bar

then … 
For Time : [time Cap 10 minutes]
50 Wall Balls (20/14)
50 Burpees

Athletes will be given 10 minutes for each couplet
If the Athlete did not finish the couplet; the athlete will simply take the amount of reps left multiply it by 2 and add to the 10 minute timecap –example if athlete did not complete 20 reps –then the athletes score is simply 10:40
Accessory :
4 x:45 sec assault bike sprints (for max Calories)
** please take the bike outside if next class is underway


HERMOSA BEACH
WOD
"Barbell Joyride"
originally done 08/19/16
For time:
20 Deadlift
20 Power Clean
20 Front Squat
20 Push Press
20/20 Front Rack Lunges
100 Double Unders

Rx - (115/75)
 

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Monday, October 2nd, 2017 WOD

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STUDIO CITY

STRENGTH
Front Squat
3-3-2-2-1-1-1

BENCHMARK WOD

“High Voltage”

8 Minute Amrap
8 Power Snatch (115/80)
8 Box Jumps (30/24)**Must jump for rx Score

Accessory :
5-5-5-5-5
weighted strict pullups
then
400 meter D-ball Carry


HERMOSA BEACH
STRENGTH
Strict Pull Up
6 - 8 - 10 - 8 - 6
*complete 20 unbroken Double Unders
between each set

BENCHMARK WOD
"Basline"
For time:
Row 500 meters
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

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