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Friday, August 18th, 2017 WOD


STUDIO CITY
STRENGTH
Bench Press
10 - 10 - 5 - 5- 3 - 3

WOD
“Rogue Ransom” 
3 Rounds for Max Reps at each station:
From 0:00-2:00,
Run 200 meters then Double Unders
[400M RX+]
From 2:00-3:00, Alt Dumbbell Snatch (50/35)
From 3:00-4:00, Pull Ups
From 4:00-5:00, Burpees w/ High Jump to target above max reach
Rest 1 minute

SCORE: Max reps from all 3 rounds

ACCESSORY
4 Rounds:
200 meter Run
10 Dbl. Kettlebell Deadlift
10 Alt. banded leg lifts each leg
10 Dumbbell Press, seated each arm


HERMOSA BEACH
STRENGTH
Overhead Squat
2 - 2 - 2 - 2 - 2 - 2

WOD
“Losing to Phosphate“
Strongman Circuit
NOT FOR TIME:
20 minute clock-
50ft Sled Drag
150ft Sandbag Carry
20 Landmine Rows
15 Push Ups
5 Strict Pull Ups

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Thursday, August 17th, 2017 WOD


STUDIO CITY
SKILL 
Handstand Walks
Freestanding Headstands 

WOD
“E2: Elizabeth the Saga Continues“ 
For Time:
27 - 21 - 15 - 9
Squat Cleans (95/65)
Ring Dips 

**RX+ Muscle Up Blasters  9 - 7 - 5 - 3
Muscle Up Blaster= 1 Muscle Up + 2 Dips

ACCESSORY
Work another challenging skill for you
OR
20 minutes:
Mobilize & balance body


HERMOSA BEACH
ENDURANCE
Time Trial
2,000 m Row
record time

WOD
“Leaning Tower of Cheesa”
10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Handstand Push Ups
perform 8 Box Jumps (24/20) between each set

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Wednesday, August 16th, 2017 WOD


STUDIO CITY
STRENGTH
Split Jerk
3 - 3 - 3 - 3 - 3
Build up each set
Maintain speed & technique getting under the bar

WOD
“Tango and cash V2 “
Teams of 2
2 rounds with NO rest between AMRAPS or Rounds:
AMRAP in 3 minutes: partners run 200 meters with 45lb/25lb. plate + max Wall Balls (20/14)

AMRAP in 3 minutes: partners run 200 meters with 45lb./25lb. plate + max HSPU

AMRAP in 3 minutes: partners run 200 meters with 45lb./25lb. plate + max Box Jump Overs (24/20) 

SCORE: Total (max) reps as a team

ACCESSORY
Spend 20 minutes working a challenging skill for you
OR
400 meter Farmer carry with heavy for you KBS


HERMOSA BEACH

STRENGTH
Every 3 minutes for 18 minutes
5 Strict Ring Dips
10 Toes to Bar
6 Squat Clean & Jerks (@60%)
SCORE: Athlete’s 60% Clean & Jerk

WOD
“Cronyism”
For Time:
80 Double Unders
15 Hang Power Snatch (95/65)
30 Abmat Sit-Ups
10 Kettlebell Swing (53/35)
5 Bar Muscle-Ups
10 Kettlebell Swing (53/35)
30 Abmat Sit-Ups
15 Hang Power Snatch (95/65)
80 Double Unders

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Tuesday, August 15th, 2017 WOD


STUDIO CITY
STRENGTH 
Deadlft
7 - 7 - 7 - 7* 
Building each set
NO DROPPING … work on tap in go
 
*Perform 1-2 Rope Climbs after each set
Advanced Athletes- 1 legless or 1 “double-up”
**For every dropped bar perform a 400 meter run

WOD 
“the Berm “
3 rounds for time:
Run 400 meters
15 Toes to bar
15 Hang Power Snatch (95/65)

ACCESSORY
“Bi, tri, Flies”
5 sets
10 biceps curls
10 tricep extensions
10 reverse bent over flies


HERMOSA BEACH
STRENGTH
Sumo Deadlift
5 - 5 - 5 - 5 - 5

WOD
“Washed Up”
10 Rounds for time:
3 Strict Pull Ups
4 Burpees
7 Overhead Squat (95/65)

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Monday, August 14th, 2017 WOD

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STUDIO CITY
STRENGTH
Squat Clean –
Every 2 minutes for 16 minutes: 
Touch 'n Go
Set 1-2, 5 reps @ 65%
Set 3-4, 4 reps @ 75-80%
Set 5-6, 3 reps @ 85%
Set 7-8, 2 rep @ 90-95%

Build up each set
Maintain positioning & technique

WOD
“Lucky #13 “
With a 13 minute clock:
1,000 meter row
then with time remaining;
AMRAP
6/3 Strict Pull Ups
9 Front Squats (115/75)
12 DB Reverse Lunges (DB in rack position) (40/25)

ACCESSORY
4 rounds:
Run 400 meters
rest 90 seconds
***Challenge the running intervals


HERMOSA BEACH

STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
3 x 1 @ 80%
2 x 1 @ 85%
2 x 1 @ 90%
2 x 1 @ 95%
3 x 7 @ 80%

WOD
“Borscht”
Every Minute for 10 minutes:
50 Double Unders
Max Reps Kettlebell Swing (53/35)

SCORE: Total # of Kettlebell Swings

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Friday, August 11th, 2017 WOD


STUDIO CITY
WOD
"Masters Madison Triplet"
{20 Minute Time Cap}

4 Rounds
400 Meter Run
24 Kettlebell Goblet Squats @ (12/8kg)
12 Burpee Box Jump Overs @ (24/20)

Then...

50 Weighted Sit Ups

ACCESSORY
400 Meter Farmer Carry
Run 1 Mile


HERMOSA BEACH
STRENGTH
10 Rounds NFT:
Assault Bike 20s Sprint
10 Bench Presses (135/95)
.... Rest
WOD
“Yo-Yo“
20 minute intermittent Beep Test

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Thursday, August 10th, 2017 WOD


STUDIO CITY
WOD
"Franny 45"
FOR TIME

13-11-9-7-5
Unbroken Thrusters @ (95/65)
Pull-ups {advanced athletes should go chest to bar}

REST 3:00

3 Sets:
ROW 500 Meters For Time
*Rest 2:00 Between Sets

ACCESSORY
4 Sets:
200 meter run
10 double kettlebell deadlifts
10 alternating banded leg lifts each leg
10 alternating arms seated on bench dumbbell press


HERMOSA BEACH
STRENGTH
Overhead Squat
2 - 2 - 2 - 2 - 2 - 2

WOD
“Lawn Dart”
9 Rounds for time:
6 Box Jumps (24/20)
8 Wall Balls (20/14)
6 Pull Ups

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Wednesday, August 9th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
30 Minute AMRAP
1 partner working at a time

8 Muscle Ups (12 ring dips/12 dumbbell press)
32 Wall Balls
16 Power Cleans @ (135/95) {4 touch and go reps each athlete}
400 Meter Team Run with 45/25 lb plate

ACCESSORY
5 Sets:
Handstand walk 6 feet
5 strict pullups


HERMOSA BEACH
STRENGTH
Sumo Deadlift
5 - 5 - 5 - 5 - 5

WOD
“Herc”
AMRAP in 7 minutes:
130 Double Unders
Max rep Power Cleans (155/105)
*If the barbell is dropped, perform 4 Wall Walks

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Tuesday, August 8th, 2017 WOD


STUDIO CITY
WOD
"Seventh Heaven"
3 Sets: 5 Minute AMRAP, 2 Minute REST between sets

7 Handstand Pushups
7 Toes to Bar
7 Deadlifts @ (245/175)
7 Burpees
7 Single Arm Dumbbell Push Press

ACCESSORY
4 Sets:
10 dumbbell bench press
10 GHD back extensions
10 dumbbell rows


HERMOSA BEACH
STRENGTH
Every minute for 12 minutes:
3 Squat Cleans + 3 Split Jerks @ 63%

WOD
“Plastic Bug”
3 Rounds for time:
300m Row
15 Goblet Squats (70/53)
15 Push Press (115/75)

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Monday, August 7th, 2017 WOD


STUDIO CITY
STRENGTH
SQUAT SNATCH
Every 2:00 for 16:00:
Set 1-2: 4 @ 65%
Set 3-4: 3 @ 75-80%
Set 5-6: 2 @ 85%
Set 7-8: 1 @ 90-96%

WOD
"Master Double Snatch"
10 minute AMRAP

50 Double Unders
15 Power Snatch @ (95/65)

ACCESSORY
5 Sets:
:20 hollow body hold
10 V-ups
5 hollow body rocks
:20 tight arch hold


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 85%
6 x 1 @ 90%
1 x 12 @ 73%

WOD
“Go Pills”
AMRAP in 7 minutes:
12 Kipping Handstand Push Up
3 Bar Muscle Up

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Friday, August 4th, 2017 WOD


STUDIO CITY
SKILL WORK
Practice handstand walking and DBall Clean

WOD
"Chrome OverLoad"

FOR TIME
400 Meter RUN
21 Hang Power Cleans @ (155/105)
400 Meter RUN
15 Hang Power Cleans
400 Meter RUN
9 Hang Power Cleans

ACCESSORY
100 Sit Ups with "swole mate/s"


HERMOSA BEACH
STRENGTH
Strict Pull Ups
1 - 2 - 3 - 4 - 5 - 6 - 7 - 6 - 5 - 4 - 3 - 2- 1
***In Between Sets perform 3 Strict Ring Dips

WOD
“Boston Dynamics“
AMRAP in 7 minutes:
15 Wall Balls (20/14)
45 Double Unders

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Thursday, August 3rd, 2017 WOD


STUDIO CITY
BENCHMARK WOD
"Jackie"
For time:
1,000 meter Row
50 Thrusters (45/35)
30 Pull Ups

REST 3:00

Run 1 Mile FOR TIME

ACCESSORY
Mobilize!!!


HERMOSA BEACH

STRENGTH
Sumo Deadlift
8 - 8 - 8 - 8 - 8

WOD
“Darpa”
AMRAP in 20 minutes:
20 Calorie Row
7 Handstand Push Up
10 Box Jumps (24/20)
3 Thrusters (135/95)

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Tuesday, August 1st, 2017 WOD


STUDIO CITY
STRENGTH
Bench Press
5-5-5-5
Complete 15 heavy Kettlebell Russian Swings after each set

WOD
"Neptune Landing"

15 Minute AMRAP
30 Dumbbell Lunges @ (50/35)
20 Handstand Pushups
10 Deadlifts @ (225/155)

ACCESSORY
3 Sets
Alternating banded leg lifts 10 each leg
20 hollow body hold
10 heavy dumbbell bent over rows (each arm)


HERMOSA BEACH
STRENGTH
Every 90 seconds for 15 minutes (10 rounds)
3 Squat Cleans + 3 Split Jerks @ 63%

WOD
“Mach 7“

AMRAP in 20 minutes
13 KBS (53/35)
10 Burpees
7 Squat Snatch (75/55)

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Monday, July 31st, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
2 x 2 @ 80%
3 x 1 @ 85%
4 x 1 @ 90%
2 x 8 @ 80%

WOD
“Space X”
AMRAP in 7 minutes:
50 Double Unders
15 Toes to Bar

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