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Tuesday, January 22nd, 2019 WOD

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STUDIO CITY

HAPPY BIRTHDAY TAYLOR !!!!

"Stargazer"

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – 8 Supinated-Grip Strict Pull-Ups [TRY TO KEEP THE LEGS STRAIGHT AND TOGETHER]

Station 2 – 60-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and DB/KB overhead in waiter’s carry; switch arms at 30-meters)

Station 3 – 8 Supinated-Grip Bent-Over Barbell Row

Station 4 – DB Strict Overhead Press x 15 reps @1110
Starting at the top of the press , begin the set -MAINTAIN the tempo- each set should take exactly 45 seconds and each rep should be smooth and controlled movement)

WOD

“Candiru”

Against a 3-minute running clock…

400 Meter Run
Max Reps of Burpee Box Jump-Overs (24/20)

Rest 3 minutes, and complete a total of 3 sets.

Note number of burpee box jump-overs achieved in each of the three sets.

HERMOSA BEACH
STRENGTH
4 sets:
5 Bench Press (building in weight)
rest :30 sec
:30 sec Chin Over Bar Hold
rest 1 minute

WOD
For time:
2 Rounds:
15 Handstand Push Ups
15 Calorie Row
2 Rounds:
15 Pull Ups
15 Burpee Over Rower


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Monday, January 21st, 2019 WOD

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STUDIO CITY

Back Squat Tempo 30X2 
5-5-5-5 
Perform a Rope Climb after each set of Squats

WOD

“Crown of Thorns”

AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (205/135)*

**No dropping Bar on Deadlift ; For every bar Dropped the athlete must run 200 meters; CONTROL and FOCUS is the name of the game today

Accessory : Stretch and gives some attention to your hamstrings and hip flexors today

HERMOSA BEACH
STRENGTH
Every :90 sec for 7 sets:
1 Hang Clean + 1 Clean
building in weight

WOD
AMRAP in 8 minutes:
10 Overhead Reverse Lunges (75/55)
20 Double Unders

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Friday, January 18th, 2019 WOD

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STUDIO CITY

Bench Press 
10-10-10-10-10
Complete a 25ft handstand walk after every set of bench press

WOD

“Atrax”
3 rounds for tim
600 meter Run 
21 Unbroken Russian KB Swings (32/24)
12 Strict Supinated Pullups


HERMOSA BEACH
STRENGTH
Bench Press 
10 - 10 - 10 - 10 - 10
Complete a 25ft handstand walk after every set of bench press

WOD
Every 2 minutes for 20 minutes:
10 Wall Balls (20/14)
10 Kettlebell Swings (53/35)
10 Burpees

Record # of completed rounds
Try to get all 10 rounds!

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Thursday, January 17th, 2019 WOD

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STUDIO CITY

Snatch Complex :Decrease by 1 rep of each movement 
Complete a set every 2 Minutes for 10 minutes 
Starting with and working down to 2 reps of each movement

6 Squat Snatch 
6 Overhead Squats

Build up over the 12 minutes – the snatches should be touch n go reps

WOD

“Loxoceles”
For Time Complete :

300 Unbroken Double Unders *

*for every break the athlete must complete 10 DB Alternating Lunges+ 5 DB Push-ups

HERMOSA BEACH
STRENGTH
Every 2 minutes for 8 minutes (4 sets)
5 Overhead Squat
tempo 23X1
building in weight

WOD
3 Rounds for time:
9 Power Snatch (135/95)
20 unbroken Wall Ball (20/14)

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Wednesday, January 16th, 2019 WOD

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STUDIO CITY

“Red Widow”
2 rounds :

Amrap 3 minutes :
Partner 1 : Row 250 meters 
Partner 2 : Hold Bar in Hang Position (135/95)
In time remaining:
MAX Wall Balls (20/14)

Amrap 3 Minutes :
Partner 2 : Row 250 meters 
Partner 1 : Hold Bar in hang position 
In time remaining:
MAX DB Devil Press (35/25)

Amrap 3 minutes :
Partner 1: Row 250 Meters 
Partner 2 : hold Bar in Hang position 
In time remaining :
MAX Bar Muscle Ups or Chest to Bar Pullups

Amrap 3 minutes :
Partner 2 : Row 250 meters 
Partner 1 : Hold Bar in Hang position 
MAX Synchronized Burpees

Rest 3 minutes … 
And then do it all over again

Each Bar Muscle Up = 5 reps 
If the holder drops the bar the rower must stop rowing until the holder has picked the bar up


HERMOSA BEACH
WOD
AMRAP in 10 minutes: (#1)
10 Box Step Overs (24/20) (50/35)
60 Double Unders
5 Bar Muscle Ups
25 Abmat Sit Ups

-- rest 2 minutes --

AMRAP in 10 minutes: (#2)
10 Box Jump Overs (24/20)
500 meter Row
15 Chest to Bar Pull Ups
25 Abmat Sit Ups

-- rest 2 minutes --

AMRAP in 10 minutes: (#3)
10 Box Jumps (24/20)
50 Walking Lunges
15 Pull Ups
25 Abmat Sit Ups

(#4) TOTAL REPS

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Tuesday, January 15th, 2019 WOD

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STUDIO CITY

Hang Power Clean and Jerk (Grace Style) 
3 reps every 90 seconds for 9 minutes (6 total sets )

WOD

“Katipo”
Amrap in 12 minutes 
12 Box Jump Overs (24/20)
12 Toes to Bar 
12 DB Power Clean (50/35)

HERMOSA BEACH
STRENGTH
Strict Press
5 x 5
same weight

WOD
EMOM for 11 minutes:
12 Alt DB Snatch (50/35)
6 Toes to Bar
with remaining time max Handstand Push Ups

M4 & M8 rest

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See you on SUGARWOD!

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See you on SUGARWOD!

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Monday, January 14th, 2019 WOD

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STUDIO CITY

Back Squat 
Set 1 --5 reps @70%
Set 2 --3 reps @80 % 
Set 3 --1 rep @ 90% 
Set 4 --10 reps @75% 
Set 6 --10 reps @75%

Rest 2-3 minutes between sets

WOD

“Redback”
For Time:

1000m Row
50 Deadlifts (205/135)
30 Strict HSPU [Scale with either kipping or Seated DB Presses AHAP]


HERMOSA BEACH
STRENGTH
CLEAN COMPLEX
E2MOM for 12 minutes: (6 sets)
1 Power Clean
+ 1 Hang Power Clean
+ 1 Squat Clean
+ 1 Hang Squat Clean
building in weight

WOD
For time:
30 Front Squat (95/65)
15 Burpee Over Bar
20 Front Squat (115/75)
15 Burpee Over Bar
10 Front Squat (135/95)
15 Burpee Over Bar

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Friday, January 11th, 2019 WOD

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STUDIO CITY

“Black Mamba”
Complete 4 total sets for MAX reps

In 5 minutes :
Run 400 meters

In time remaining complete as many reps as possible of: 
7 Squat Snatches (95/65)
7 Pullups 
7 Hand Release Pushups

Rest 2 minutes between sets

Accessory :
4 sets 
10 GHD Back Extension
15 GHD Sit Up 
20 Cal ski erg


HERMOSA BEACH
STRENGTH
Deadlift
3 - 3 - 3 - 3
rest 2 minutes

WOD
5 Rounds:
:30 seconds work | :30 sec rest
For Total Reps:
Russian Kettlebell Swings (70/53)
Calories on Assault Bike (scale: rower)
Burpees

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Thursday, January 10th, 2019 WOD

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STUDIO CITY

Gymnastics Practice :
Spend 15 minutes Practicing all things Handstands 
Walk , Shoulder taps etc (coaches Choice )

WOD

“SideWinder” 
3 sets for max Reps

2 minutes Max Calories Row 
2 minutes Max Bench Press (135/95)
2 minutes Rest

HERMOSA BEACH
STRENGTH
Push Press
3 - 3 - 3 - 3
rest 90 seconds

WOD
18 - 15 - 12 - 9 - 6 - 3
Calorie Row
Push Ups
V-Ups
*between each set perform a
25ft Handstand Walk (scale: 2 Wall Walk)

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Wednesday, January 9th, 2019 WOD

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STUDIO CITY

“Gaboon and Bushmaster” 
In 21 Minutes:

Run 1 mile with partner

Then in time remaining ….

Complete as many rounds as possible of : 
150 Wall Balls (sets of 25 reps) 
90 Double Unders (45 reps each)
30 Muscle Ups (Bar or Ring Allowed) (broken up anyway)

Accessory :

4 sets :
200 meter run 
10 Dbl. KB Deadlifts 
10 Alt. banded leg lifts each leg 
10 each arm Seated on bench DB press


HERMOSA BEACH
STRENGTH
Split Squat
4 x 8/8
rest 30 seconds
perform 2 Rope Climbs
rest 1 minute

WOD
EMOM for 16 minutes:
M1: 50 Double Unders
M2: 6 Devil Press (50/35)
M3: 15 Box Jump Overs (24/20)
M4: 12 Dumbbell Thrusters (50/35)

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Tuesday, January 8th, 2019 WOD

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Studio City

Hang Power Clean 
Perform 3 reps every 90 seconds for 9 minutes (6 total sets )
Building up each set

WOD

“Death Adder”

3 sets: 
Amrap 3 minutes
Row for meters

Rest :30 secs

Amrap in 3 minutes 
3 DB Clean and Jerks (50/35)
6 Toes to Bar

Rest :30 secs

Goal 800+ meters on Row and 1 round every :35 secs on the CJ and T2B portion

Acccessory :

4 sets :
10 DB Biceps Curls each arm 
10 DB Rows each Arm 
10 Hollow rocks holding a 5 LB DB

HERMOSA BEACH
Part A
4 Rounds:
:30 sec hold | :15 sec rest
Handstand Hold
Superman Hold
Hollow Hold
Ring Row Hold

Part B
4 Rounds:
10 Hang Power Snatch (95/65)
10 Pull Ups
10 Push Press (95/65)
10 Toes to Bar

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Monday, January 7th, 2019 WOD

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STUDIO CITY
Back Squat (4×12 (Every 3 mins))
* Weight can stay the Same across or go Up each set (MAINTAIN FORM!!!!!!). Go by how you feel and Challenge Yourself !!! *

“Boomslang”
Perform each movement for max reps …

1 minute of Alternating DB Snatches (50/35)
1 minute of Box Jumps (30/24) [Scale with DB step Step –ups (25/15)]**
1 minute of KB Swings (32/24)
2 minutes of Alternating DB Snatches (50/30)
2 minutes of Box Jumps (30/24)**
2 minute of KB Swings (32/24)
1 minute of Alternating DB Snatches (50/35)
1 minute of Box Jumps (30/24)**
1 minute of KB Swings (32/24)

**Use the Scale option if athlete cannot jump on any height box due to injury ; otherwise find a height of box that athlete can remain consistent for each time frame

Accessory : Strict Pulups 10-10-10-10
10 v-ups after each set of Pullups


HERMOSA BEACH
STRENGTH
4 rounds:
3 Front Squat (building in weight)
Rest 30 sec
6/6 Single-leg good mornings (with foot on wall)
Rest 60-90 sec

WOD
AMRAP In 14 minutes:
2 Power Clean (135/95)
4 Front Squat (135/95)
8 Burpee Box Step Overs (24/20)
16 Wall Balls (20/14)

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Friday, January 4th, 2019 WOD

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STUDIO CITY
“Frank the Tank”

AMRAP 5:
Buy-in: 50 Wallballs (20/15#)
12 Deadlifts (185/135#)
12 Bar-Over Burpees

Rest 5:00

AMRAP 5:
Buy-in: 35 Wallballs (20/14#)
9 Deadlifts (225/155#)
9 Bar-Over Burpees

Rest 5:00

AMRAP 5:
Buy-in: 20 Wallballs (20/14#)
6 Deadlifts (275/185#)
6 Bar-Over Burpees

Accessory : 
Go for a hike ; Do something outside of the gym for yourself


HERMOSA BEACH
STRENGTH
Walking Lunges (front rack, from ground)
5/5 - 5/5 - 5/5 - 5/5

WOD
For time:
21 - 15 - 9
Double Unders
Overhead Squat (135/95)
Toes to Bar

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Thursday, January 3rd, 2019 WOD

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STUDIO CITY
Snatch Complex 
Hang Snatch + Squat Snatch 
May Drop the Bar to reset for the squat snatch
Complete 5 sets building up every 2 minutes …. 

Then 

“Hardwired” 
3 Rounds for time :

20 Power Snatches (95/65)
20 Box Jump Overs (24/20)

Accessory :
4 sets :
10 DB Biceps Curls each arm 
10 DB Rows each Arm 
10 Hollow rocks holding a 5 LB DB

HERMOSA BEACH
STRENGTH
(superset)
4 Sets
10 Dumbbell Bent Over Row
10 Single-Leg Romanian DL

WOD
For time:
Buy in: 1,000 m Row
2 Rounds
20 Russian KBS (70/53)
20 Goblet Squats (70/53)
20 Burpee to Plate
20 Pull Ups
Buy Out: 1,000 m Row

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