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Monday, October 15th, 2018 WOD

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STUDIO CITY


HERMOSA BEACH
STRENGTH
Front Rack Walking Lunges
from the ground
4 sets of 5/5 reps
same weight throughout - AHAP

WOD
”Jule’s Book”
For time: (18 min time cap)
25 - 20 - 15 - 10 -5
Pull Ups
Burpee Box Jump Overs (24/20)

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Friday, October 12th, 2018 WOD

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Studio City:

STRENGTH

Overhead Squat 
5-5-5-5 ** perform a set every 3 minutes building up and finding a daily heavy set of 5 —This is not a 5 rep Max kinda day ; respect 

WOD 

“Cauldron Boil”
For Time :

10-9-8-7-6-5-4-3-2-1 DB Box Step Overs 
1-2-3-4-5-6-7-8-9-10 Double Push-Up DB Burpee (45/30) 

Accessory : Bro Bro Bro 
5 sets :
8 Biceps curls each arm 
16 Skull Crushers
8 DB rows each arm


HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Power Clean
+ 1 Hang Power Clean
+ 1 Push Jerk
building in weight

WOD
5 Rounds for time:
(10 minute time cap)
5 Power Clean (135/95)
10 Toes to Bar

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Thursday, October 11th, 2018 WOD

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STUDIO CITY

“Gwen”
15-12-9
Clean and Jerks 

Rules :
This wod is for Load not time 
Touch and Go 

You MUST use the SAME Load for each set 

Even a re-grip off the floor is a no-rep which means you will have to re-do that set .

No Dumping= no dropping the weight from the top of last jerk ; you must bring the bar to the hips before dropping !! 

Time Permits /Accessory:
Run 1 mile as a cool down 


HERMOSA BEACH
STRENGTH
4 Rounds:
6 Seated Barbell Strict Press (tempo 32X1)
6/6 Single-Leg Suitcase Deadlift (tempo 30X1)
building in weight
rest as needed

WOD
AMRAP in 2 minutes:
5 Push Ups
10 Air Squats
AMRAP in 2 minutes:
5 Burpees
10 Jumping Lunges
AMRAP in 2 minutes:
5 Pull Ups
10 DB Thrusters (35/20)

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Wednesday, October 10th, 2018 WOD

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STUDIO CITY & HERMOSA BEACH

“Mulder”
Teams of 2 
AMRAP in 12 minutes :
60 Double Unders (30 each)  
40 Wall Balls (20/14) (20 each)
10 Ring Muscle Ups (partitoned anyway) 

Rest 3 minutes, then…

“Scully”
AMRAP in 12 minutes:
200 meter TEAM Run 
20 Box Jump Overs (24/20)
20 Deadlifts (225/155)**

**Each Run = 20 reps ; so each round = 60 reps

ACCESSORY 
100 Partner sit ups or Leg lifts holding partner ankles (controlled)


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Tuesday, October 9th, 2018 WOD

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Studio City

STRENGTH

Bench Press 4-4-4-4
In between each Bench perform 2 Rope Climbs

WOD

“Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (24/16)
Minute 3: Max Calorie Row**
Minute 4: Rest

** For every rep not completed in minute 1 and 2 ; the athlete must deduct from the calories rowed ….
Score=the calories rowed after min1 and min2 
Scale the reps in order to be successful for all rounds 

Accessory: 4 sets 
40 second plank hols 
20 weighted situps 
15 Hollow body hold on floor


HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Power Snatch
+ 2 Snatch Balance
+ 1 Overhead Squat

building in weight

WOD
EMOM for 12 minutes:
M1: 25ft Handstand Walk (scale: 20 wall facing shoulder taps)
+ Max Burpees
M2: 40 Double Unders
+ Max Chest to Bar Pull Ups
M3: Rest

Total Reps

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Monday, October 8th, 2018 WOD

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STUDIO CITY

STRENGTH

Squat Clean Test 
Perform one Squat clean every 2 minutes for 12 minutes —Build up to a possible 1 RM 

WOD

“Zombie Adrenaline”
Amrap 15 minutes :
25 ft single Arm OH Lunge (50/35)*Switch Arms each round
10 Double Taps (1 toes to bar + 1 kipping pullup)
Run 200 Meters

Scale the double taps with 7 toes to bar modification plus 7 banded pullups 

Accessory : 3 sets 
D-Ball Carry 100 meters 
15 v-ups


HERMOSA BEACH
STRENGTH
Front Squat
3 - 3 - 3 - 3
(2 sec pause at bottom)

WOD
3 Rounds for time: (17 min time cap)
20 Wall Balls (20/14)
16 single-arm Alt Box Step Overs (50/35) (20/14) (alt arms at 8 reps)
14 Calorie Row

rest 2 minutes between rounds

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Friday, October 5th, 2018 WOD

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Studio City:

STRENGTH

Hang Squat Snatch — Complete a set every 2 minutes for 12 minutes :
Set 1 and 2 — 3 reps
Set 3 and 4 — 2 reps 
Set 5 and 6 — 1 rep 

** Build up each set — focus on pulling under your weight and maintaining form over load 

WOD

“Road Rash“

Complete 3 total sets of :
In 3 minutes perform —

500 meter Row 
3 Deadlifts (245/165)
Max Handstand Push Ups (scale with Hand-release Pushups)

Rest 3 minutes… 

Accessory
4 sets 
10 Banded Lat Pulldowns while maintaining hollow hold
10 supermans


HERMOSA BEACH

(Strength & WOD originally performed on Nov 10th, 2017 - please check your SugarWOD for previous results)

STRENGTH
Every 90 seconds for 18 minutes:
(12 Rounds)
- Snatch Grip Deadlift
- Power Snatch
- Snatch
- Snatch Balance

use the same weight throughout
SCORE: Load

WOD
"Roaring Randy"
EMOM for 10 minutes:
i. Max Effort Power Snatch (75/55)
ii. Max Effort Abmat Sit Up
rest 2 minutes (record total reps), then...
For time:
50 Wall Balls (20/14)

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Thursday, October 4th, 2018 WOD

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STUDIO CITY

“Viola”
Complete as many rounds as possible in 20 minutes of :

Run 400 meters
11 Power Snatches (95/65)
17 Pullups 
13 Power Cleans (95/65)

Accessory :
4 rounds 
3 Wall Walks 
10 Strict. Knees to elbows (OR as close to it as possible —kip if needed)

HERMOSA BEACH

WOD
For time:
500 meter Row
1 Squat Clean (155/105)
10 Handstand Push Ups
500 meter Row
1 Squat Clean (155/105)
20 Box Jumps (30/24)
500 meter Row
1 Squat Clean (155/105)
30 Burpees
500 meter Row
1 Squat Clean (155/105)
40 Strict Press (75/55)
500 meter Row
1 Squat Clean (155/105)
50 Double Unders

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Wednesday, October 3rd, 2018 WOD

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STUDIO CITY

Coaches Choice Skills Practice — 
Spend 15-20 minutes working on a skill that the class wants more help on achieving — 
Bar muscle ups 
Ring Muscle Ups 
Pistols etc. 
Sometimes hearing or being taught a different drill can allow for the athletes to achieve that one skill…. 

Then.. 

Team Series Event #8 

For time:

30 synchro toes-to-bars

40 synchro single-arm dumbbell snatches

50 synchro dumbbell box step-overs

40 synchro single-arm dumbbell snatches

30 synchro toes-to-bars

M 50-lb. dumbbells, 24-in. box
F 35-lb. Dumbbells, 20-in. Box 

Time cap: 15 minutes


** Coaches if the Dumbbells are in Short Supply ; you can use KBs or Plate for the Box Step overs (teammates hold one plate to get up and over the box)


HERMOSA BEACH
STRENGTH
Tempo Front Squat - from the ground
5 x 5 - all the same weight
tempo 33X2

WOD
”Fran”
21 - 15 - 9
Thrusters (95/65)
Pull Ups

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Tuesday, October 2nd, 2018 WOD

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STUDIO CITY

STRENGTH

Bench Press 
5-5-5-5
Perform 1-2 rope Climbs after each set of bench press

WOD

“Saved By the Barbell”

3 rounds for max reps of:

1 minute of burpees

1 minute of wall-ball shots

1 minute of deadlifts

1 minute of med-ball sit-ups

1 minute of hang power cleans

Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Accessory: 
4 sets :
Hanging med ball hold for accumulated 25 secs 
30 sec. nose to wall handstand hold (nose and toes only touch)


HERMOSA BEACH
SKILL
Bar Muscle Up

WOD
EMOM for 13 minutes:
1 Bar Muscle Up
3 Burpee Tuck Jump
6 Goblet Squat (53/35)
8 Russian Kettlebell Swings (53/35)

Total Reps

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Monday, October 1st, 2018 WOD

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STUDIO CITY & HERMOSA BEACH
STRENGTH
2 Touch-n-Go Squat Cleans
Perform a set every 2 minutes for 12 minutes (6 total sets) 
Build up each set ; Maintain proper form throughout the 12 minutes

WOD
”Clothesline”
AMRAP in 12 minutes:
2, 4, 6, 8…etc
Push Press (115/80)
Toes to Bar
Box Jump Overs (24/20)

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Friday, September 28th, 2018 WOD

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STUDIO CITY

Back Squat test 
Spend 18 minutes finding a one rep max 

WOD


For Time:
200 Meter Run 
21 Power Snatches (95/65)
 
21 Overhead Squats

200 Meter Run
15 Power Snatches
15 Overhead Squats

200 Meter Run
9 Power Snatches
 
9 Overhead Squats


HERMOSA BEACH
STRENGTH
Smolov Jr Cycle Concluded
 -- TEST DAY --
FIND YOUR 1 REP MAX
BACK SQUAT

#LETSGO #PRCITY

WOD
4 Rounds for time:
(12 minute time cap)
6/6 single-arm Push Press (50/35)
6/6 single-arm Overhead Lunges (50/35)
12 Medball Cleans (20/14)
12 Wall Balls (20/14)

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Thursday, September 27th, 2018 WOD

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STUDIO CITY

Sumo Deadlift 
4-4-4-4 @ 80 % of Standard Deadlift
NO dropping Please 
Complete 4 Turkish Get ups between each set 

WOD

“Marco”
3 rounds for time:

21 Pullups 
15 Handstand Pushups 
9 Thrusters (135/95)

HERMOSA BEACH
STRENGTH
Bench Press
4 x 5 @ 75% tempo 11X1
rest 2 minutes between sets

WOD
AMRAP in 15 minutes”
500 meter Row
3 Wall Walks
10 Toes to Bar

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Wednesday, September 26th, 2018 WOD

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STUDIO CITY

Team wod - Teams of 2. 

7 minutes :
Synchronized Burpees to a plate 

Rest 3 minutes 

7 minutes: 
Max Assault Bike/ Row Calories 

Rest 3 minutes 

7 minutes : AMRAP 
30 Synchronized OH Plate Lunges 
7 Bar Muscle Ups (total as a team)

Score todays won with Max Number of reps burpeed, biked, and in the am rap


HERMOSA BEACH
STRENGTH
Day 16 - Smolov Jr Strength Cycle
BACK SQUAT
10 x 3 @ 85% + 10-20lb

WOD
AMRAP in 12 minutes:
25ft Handstand Walk
25 Russian Kettlebell Swings (70/53)
25ft Overhead Walking Lunges (25/15)

Rounds + Reps
(every 5ft = 1 rep)
(total reps possible per round: 35)

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Tuesday, September 25th, 2018 WOD

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STUDIO CITY

Complete a round every 5 minutes for 30 minutes : 

Run 400 meters
50 Double Unders 
20 DB Snatches Alternating Arms (50/35) 
15 Toes to Bar 

Goal is 4 minutes or slower* 
Scale Accordingly to complete round


HERMOSA BEACH
STRENGTH
Power Clean
EMOM for 5 minutes:
3 reps at 70%
rest 1 minute
EMOM for 5 minutes:
2 reps at 80%
rest 1 minute
EMOM for 5 minutes:
1 rep at 90%

WOD
For time:
20 Burpees
10 Pull Ups
50 Double Unders
15 Burpees
10 Pull Ups
50 Double Unders
10 Burpees
10 Pull Ups
50 Double Unders
5 Burpees
10 Pull Ups
50 Double Unders


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