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Monday, March 27th, 2017 WOD


STUDIO CITY
STRENGTH
Complete a set every 3 minutes:
Deadlift
5 - 5 - 5 - 5*
*perform 5 Seated DB Press in between each set

WOD
"Twisted Metal"
For time: (7 minute cap)
20 Hang Power Clean (165/115)
40 Burpees Over Bar

SCORE: If athlete does not complete in time cap- add 2 sec for every uncompleted rep.
i.e. 16 uncompleted reps
16 x 2 sec = 32 , Score: 7:32

ACCESSORY
5 Rounds:
90sec Ski Erg
rest 30sec
90 GHD Sit Ups


HERMOSA BEACH
STRENGTH
Overhead Squat
10 - 10 - 10 - 10
*Record heaviest set

WOD
"Sixty Seconds"
EMOM for 10 minutes:
8 Box Jumps (24/20)
6 Hang Power Clean (115/75)
4 Burpees

SCORE: Total Reps

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Thursday, March 23rd, 2017 WOD


STUDIO CITY
STRENGTH
Bench Press
2 - 2 - 2 - 2 - 2*
*perform 10 Alt Pistols after each set

WOD
“Castro’s Carnage”
EMOM for 12 minutes:
i.   5/5 DB Front-rack Reverse Lunges (50/35)
ii.  20 Double Unders + 7 Toes to Bar OR 3 Bar Muscle Ups
iii.  5/5 Kettlebell Snatch (24/16)


HERMOSA BEACH
STRENGTH
Clean & Jerk
3 x 4 @ 50%
3 x 2 @ 60%
6 x 2 @ 70%

WOD
"Gasoline"
2 Rounds for time:
Row 250 meter
10 Burpees
20 Box Jumps (24/20)
10 Burpees
20 Toes to Bar
10 Burpees
Row 250 meter
Rest 2 minutes

SCORE: Total time

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Wednesday, March 22nd, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
“Deuce-Deuce”
10 alternating Rounds: (20 min)
2 minutes to complete:
3 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
9 Front Squats (135/95)
time remaining … Max Burpees over Bar

SCORE: Total combined Burpees over Bar

ACCESSORY
100 Banded Good Mornings
Spend 15 minutes stretching your quads & lats


HERMOSA BEACH
STRENGTH
Front Squat
EMOM for 15 minutes:
Minutes 1-8 perform 1 rep @ 85% (9 sets)
Minutes 9-15 perform 1 rep @ 90% (6 sets)


TEAM WOD | TEAMS OF 2
"Fast Track"
4 Rounds for time:
30 Overhead Squats (95/65)
30 Pull-Ups
450 meter Run Together (3)
*One person working at a time… except for the run

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Tuesday, March 21st, 2017 WOD


STUDIO CITY
STRENGTH/SKILL
Snatch Complex
Perform a set every 2 minutes for 12 minutes:
- Hang Squat Snatch
- Full Squat Snatch
- Overhead Squat
Building up each set but only if form is maintained throughout the whole complex

WOD
For time :
Row 2,000 meters 

ACCESSORY
5 Rounds:
5 Strict Toes-to-Bar
10 V-Ups
15 Hollow Hold


HERMOSA BEACH
SKILL
Rope Climbs

WOD
"Breathe Fierce"
5 Rounds for time:
Run 150 meter
4 Bar Facing Burpees
5 Power Cleans (95/65)
8 Front Squats (95/65)

ACCESSORY
For time:
50 Thrusters (45/35)
record time

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Monday, March 20th, 2017 WOD


STUDIO CITY
STRENGTH
Back Squat
2 - 2 - 2 - 2 - 2 - 2
building every set

WOD
“Mustang Stampede”
AMRAP in 12 minutes:
15 Box Jump Overs (20)
12 Shoulder to Overhead (115/75)
9 Toes to Bar 

ACCESSORY 
3 Rounds
Run 400 meters
3 attempts at a max Handstand Hold


HERMOSA BEACH
STRENGTH
Back Squat
6x5 @70%
deload to reload

WOD
"FIGHT GONE MAD"
3 Rounds - 1 minute each station
MAX REPS
- Alt Pistol Squats
- Box Jumps (24/20)
- Push Press (75/55)
- Rest

ACCESSORY
3 Rounds
1 minute: Max Double Unders

rest 1 minute between rounds
Record reps per round

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Thursday, March 16th, 2017 WOD


STUDIO CITY
STRENGTH
Bench Press  
5-5-5-5-5
Superset with:
10 Alternating Pistols

WOD
"Lemon Squeeze"
For Time:
Run 800 Meters
30 Power Snatch @ (115/75) 
Run 800 Meters
 


HERMOSA BEACH
STRENGTH
Hang Squat Clean
2 - 2 - 2 - 2 - 2 - 2 - 2
*In between sets perform  
1 Max Height Box Jumps

Record heaviest Hang Squat Clean set with the Box Jump Height performed at that weight.


WOD
“Annie”
50 - 40 - 30 - 20 - 10
Double Unders
Abmat Sit Ups

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Wednesday, March 15th, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Deadlift
after all warm-up sets…
1 - 1 - 1 - 1 - 1 - 1
Record heaviest single

TEAM WOD | TEAMS OF 4
"the Fourth Wheel"
For time:
180 Thrusters (95/65)
180 Pull Ups
180 Power Clean (135/95)
***Every 4 minutes team runs 150m together
**2 barbells per team, 2 athletes working at a time
*Partitioned any way needed 

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Tuesday, March 14th, 2017 WOD


STUDIO CITY


HERMOSA BEACH
SKILL
Bar Muscle Ups

WOD
"Triple Play"
AMRAP in 3 minutes (x3)
3 minutes rest between AMRAPs
15 Calorie Row
10 Box Jumps (24/20)
10 Kettlebell Swings (53/35)
10 Wall Balls

Record reps (3 scores)

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Monday, March 13th, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Front Squat
EMOM for 20 minutes:
Minutes 1-10 perform 1 rep @ 85%
Minutes 11-15 perform 1 rep @ 87.5%
Minutes 16-20 perform 1 rep @90%

WOD
"Lucky Charms"
5 Rounds for time:
6 Bar Facing Burpees
6 Hang Power Cleans (115/75)
10 Air Squats

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Friday, March 10th, 2017 WOD


STUDIO CITY &  HERMOSA BEACH

17.3

Prior to 8:00, complete:
3 rounds:
6 Chest-to-Bar Pull Ups
6 Squat Snatch (95/65)
Then, 3 rounds:
7 Chest-to-Bar Pull Ups
5 Squat Snatch (135/95)

*Prior to 12:00, 3 rounds:
8 Chest-to-Bar Pull Ups
4 Squat Snatch (185/135)

*Prior to 16:00, 3 rounds:
9 Chest-to-Bar Pull Ups
3 Squat Snatch (225/155)

*Prior to 20:00, 3 rounds:
10 Chest-to-Bar Pull Ups
2 Squat Snatch (245 / 175 lb.)

Prior to 24:00, 3 rounds:
11 Chest-to-Bar Pull Ups
1 Squat Snatch (265 / 185 lb.)

*If all reps are completed, time cap extends by 4 minutes. 

Another person may assist the athlete in changing the plates on the barbell during the workout, or multiple barbells may be used.


Rx: 
Men 95 - 135 - 185 - 225 - 245 - 265
Women 65 - 95 - 135 - 155 - 175 - 185

MOVEMENTS:
CHEST-TO-BAR PULL UPS
SQUAT SNATCH

CHEST-TO-BAR PULL UPS
Chest must clearly come in contact with the bar below the collarbone.
Arms must be fully extended at the bottom with the athletes feet off the ground.

SQUAT SNATCH - Rx Athletes
Catching the bar while above parallel will only be allowed if the athlete continues to drop below parallel in a smooth motion, without pausing or rising before achieving the required depth.
A power snatch followed by an overhead squat will not be allowed. 


Scaled:
Men 45 - 75 - 95 - 115 - 135 - 155
Women 35 - 55 - 65 - 75 - 95 - 105

MOVEMENTS:
JUMPING CHIN-OVER-BAR PULL UPS
SQUAT SNATCH (POWER SNATCH + OVERHEAD SQUAT PERMITTED) 

JUMPING CHIN-OVER-BAR PULL UPS
The bar must be at least 6 inches above the athletes head.
At the bottom the arms must be fully extended.
At the top, the chin must break the horizontal plane of the bar.

SQUAT SNATCH - Scaled Athletes & Masters 55+
Athlete is not required to catch the bar below parallel and will be permitted to power snatch, pause or stand, and then proceed to the bottom of the overhead squat. 

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Thursday, March 9th, 2017 WOD


STUDIO CITY
STRENGTH
Bench Press
5-5-5-5
Then: One Max Set @ 75%

WOD
"100%"
For Time:
40 Box Jumps @ (30"/24")
20 D-Ball Cleans

ACCESSORY
Run 1 Mile
MOBILITY!!!!


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
5 - 5 - 5 - 5 - 5
*In between sets perform 3-5 Ring Dips
Perform as many warm-up sets as needed… Record heaviest set

WOD
"Chucks"
7 Rounds for time:
10 Wall Balls (20/14)
3 Pull Ups
3 Burpees
3 Push Press (115/75)

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Wednesday, March 8th, 2017 WOD


STUDIO CITY
STRENGTH
Sumo Deadlift:
6-6-6-6

TEAM WOD | TEAMS OF 2
"Rocket & Groot"
2 Rounds for Max Reps:
In 3 Minutes: Partners Run 200 meters with Med Ball + Max Burpee Box Jumps
In 3 Minutes: Partners Run 200 meters with Med Ball + Max Power Snatch  @ (95/65)
In 3 Minutes: Partners Run 200 meters with Med Ball + Max Handstand Push-ups

ACCESSORY
3 Sets:
10 Dumbbell Skull Crushers
10 Dumbbell Rows on Each Side


HERMOSA BEACH
STRENGTH
Front Squat
2 - 2 - 2 - 2 - 2 - 2

TEAM WOD | TEAMS OF 3
AMRAP in 30 minutes:
90 Power Clean & Jerks (95/65)
150m Run Together
1500 meter Row
90 Abmat Sit-up Together
 

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