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Friday, April 28th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
8x4 @ 80% + 5lbs

WOD
400 Meter Farmers Carry (as heavy as possible)

ACCESSORY
3 Sets:
10 Hollow Body Rocks
:20 tight Arch Hold
:30 Plank Hold


HERMOSA BEACH
STRENGTH
Back Squat
5 - 5 - 5 - 5 - 5 - 5

WOD
“Enter the Dragon”
4 Rounds for time:
18 Squat Snatch (75/55)
6 Burpees over Bar
150m Run

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Thursday, April 27th, 2017 WOD


STUDIO CITY
WOD
"Castle Gray Skull"
FOR TIME:
500 Meter Row
400 Meter Run
30 Bench press @ (155/105)
30 Box Jump Overs
500 Meter Row
400 Meter Run
20 Bench Press @ (155/105)
20 Box Jump Overs
500 Meter Row
400 Meter Run
10 Bench Press @ (155/105)
10 Box Jump Overs

ACCESSORY
Mobilize for 30 minutes


HERMOSA BEACH
STRENGTH
Hang Power Clean
6 - 6 - 6 - 6 - 6 - 6
*Record heaviest set

WOD
“El Matador”
Every 2 minutes for 18 minutes:
20 Abmat Sit Ups
10 Box Jumps (24/20)
1 Deadlift (275/185)

Score: Total Reps (279 possible reps)

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Wednesday, April 26th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
7x5 @ 75% + 5lbs

TEAM WOD | TEAMS OF 2
"Skeletor's Curse"
12 Minute AMRAP
12 Unbroken Wall Balls @ (20/14)
12 Burpees
*Alternating full rounds

ACCESSORY
3 Sets:
10 box dips
20 v-ups


HERMOSA BEACH

STRENGTH
Strict Press
10 - 5 - 5 - 3 - 3 - 3 - 1 -1 - 1
*Record heaviest set

WOD
“Lunar Lander”
For time:
6 - 5 - 4 - 3 - 2 - 1
Bar Muscle-Ups
30 - 25 - 20 - 15 - 10 -5
Wall Balls (20/14)

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Tuesday, April 25th, 2017 WOD


STUDIO CITY
STRENGTH
Deadlifts
1-1-1-1-1-1
Complete 6 strict handstand pushups in between each set (5 sets total)

WOD
"He-Man"
12 Minute AMRAP
15 Toes to Bar
50 Double Unders
12 Dumbbell Overhead Squat @ (35/20)

ACCESSORY
3 Sets:
400 meter run
200 meter farmer carry heavy kettlebells in front rack position


HERMOSA BEACH

STRENGTH
Overhead Squat

3 - 3 - 3  - 2 - 2 - 2
*Record heaviest set

WOD
“Centrifugal”
4 minute AMRAP
30 Power Cleans (135/95)
Max effort Double Unders
Record: # of Double Unders

-2 minute rest-

“Centripetal”
4 minute AMRAP
30 Push Jerks (135/95)
Max effort Calorie Row

Record: # of Calories

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Monday, April 24th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
6x6 @ 70% + 5lbs

WOD
"Masters of the Universe"
FOR TIME:
21-15-9
Shoulders to Overhead @ (135/95)
Chest to Bar Pull-Ups

ACCESSORY
3 Sets:
50 Anchored Sit-Ups
50 Banded Good Mornings


HERMOSA BEACH
STRENGTH
Back Squat
8 - 8 - 8 - 8 - 8
*Record heaviest set

WOD
“Bubba Grump”
4 Rounds for time:
10 Power Snatch (95/65)
7 Box Jumps (24/20)
4 Handstand Push Ups
150 meter Run

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Friday, April 21st, 2017 WOD


STUDIO CITY
STRENGTH
Back Squat
8x4 @ 80%

WOD
"The Wall"
30-20-10
Dumbbell Thrusters @ (35/25)
Toes to Bar

ACCESSORY
3 Sets:
20 Alternating Toe Touches
100 Foot Death March (Dumbbell in Farmers)
20 Lunges


HERMOSA BEACH
 

STRENGTH
“Flashback Friday”
AMRAP in 8 minutes:
10 sec static Pull Up Holds
10 sec Handstand Hold
10 sec L-Sit on Rings Hold

WOD
“Gwen”
15 - 12 - 9
Clean & Jerk
*Must be touch and go
**Even a re-grip off the floor is a foul.
***No dumping.
****Use same load for each set.
*****Rest as needed between sets.

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Thursday, April 20th, 2017 WOD


STUDIO CITY
GYMNASTICS SKILL
Spend 15-20 minutes on a fun gymnastics skill - coaches choice

BENCHMARK WOD
"Isabel"
For Time:
30 Snatches @ (135/95)
--Rest 3 Minutes--
Run 1 Mile For Time

ACCESSORY
4 Sets:
45 Second Dumbbell Hex Hold
REST 15 Seconds
45 Second Dumbbell Alternating Single Arm Presses
REST 15 Seconds
45 Second Mountain Climbers
REST 15 Seconds


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

WOD
“Baked Potato”
5 Rounds for time:
3 Strict Chest-to-Bar
10 Burpees
20’ Handstand Walk

Comment

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Wednesday, April 19th, 2017 WOD


STUDIO CITY
STRENGTH
Back Squats
7x5 @ 75%

TEAM WOD | TEAMS OF 3
18 Minute AMRAP
250 Meter Row
Max Burpee Box Jumps (24/20)
Max Dumbbell Snatch (50/35)
*One athlete rows while the other two athletes complete as many box jumps and dumbbell snatch - all athletes will switch as soon as the rower is done with the 250 meters. The team score is the number of box jumps and snatches completes.

ACCESSORY
Mobilize for 30 minutes


HERMOSA BEACH
STRENGTH
Overhead Squat
3 - 3 - 3 - 3 - 3 - 3 - 3
*Record heaviest set

WOD
“Locked Out“
Every 2 minutes for 18 minutes perform:
8 Squat Snatch (75/55)
10 Box Jumps (30/24)

Comment

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Tuesday, April 18th, 2017 WOD


STUDIO CITY
STRENGTH
Deadlifts
3-3-3-3-3
Complete 6 Strict Handstand Push-Ups in between each set (4 sets)

WOD
"Savage Takeover"
3 Rounds for Time:
400 Meter Run
30 Double Unders
20 Hand Release Push-Ups
10 Chest to Bar Pull-Ups

ACCESSORY
3 Sets:
10 Pistols (alternating legs)
30 Sit-Ups


HERMOSA BEACH
SKILL
Handstand Walks

WOD
“Locked in”
For time:
20 - 15 - 10 - 5
Hang Power Clean (115/75)
Pull Ups

Comment

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Monday, April 17th, 2017 WOD


STUDIO CITY


HERMOSA BEACH
STRENGTH
Strict Press
3 - 3 - 3 - 3 - 3 - 3 - 3
*Record heaviest set

WOD
“I Can Go The Distance”
AMRAP in 7 minutes:
10 Kettlebell Swings (53/35)
10 Toes to Bar
30 Double Unders
… immediately into
2 minutes Max Effort Row (meters)

SCORE: Rounds + Reps and Total Meters

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Friday, April 14th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
8x4 @ 80%

WOD
"Cursed"
10 Minute AMRAP
10 Handstand Push-Ups
15 Dumbbell Front Rack Walking Lunges @ (50/35)

ACCESSORY
50 Weighted Sit-ups


HERMOSA BEACH
STRENGTH
Strict Press
10 - 6 - 5 - 3 - 1 - 1 - 1

WOD
For time:
“Dirty Thirty”
30 Box Jumps (24/20)
30 Jumping Pull Ups
30 Kettlebell Swings (35/26)
30 Alt. Lunges
30 Knees to Elbow
30 Push Press (46/35)
30 Back Extensions
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Comment

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Thursday, April 13th, 2017 WOD


STUDIO CITY
GYMNASTICS STRENGTH
Handstand Walking Drills
Complete 5 sets:
Walk 5 feet or 3 Wall Walks
Complete 5 Dball clean to shoulder

BENCHMARK WOD
"Nicole"
20 Minute AMRAP
Run 400 Meters
Max Pull-Ups

ACCESSORY
3 Sets:
:45 Dumbbell Hex Hold
:15 Rest
:45 Dumbbell Bicep Curls
:15 Rest
:45 Mountain Climbers
Rest as much as needed between sets


HERMOSA BEACH
STRENGTH
Split Squats from rack
7 x 5/5 (95/65)

WOD
3 Rounds for time:
3 Strict Pull Ups
25 Push Ups
40 Air Squats
then...
30 Power Snatch (95/65)

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Wednesday, April 12th, 2017 WOD


STUDIO CITY
STRENGTH
Front Squat
7x5 @ 75%

TEAM WOD | TEAMS OF 2
"Fight Club"
In 5 Minutes:
Complete as many Wall Balls as possible switching every 10 reps.
In 5 Minutes:
Complete as many Power Snatches @ (95/65) switching every 5 reps.
In 5 Minutes:
Complete as many Bar Over Burpees switching every 6 reps.
Score = how many total reps completed

ACCESSORY
Running Drills:
Run as far as possible in:
7-6-5-4-3-2-1 Minutes
Rest 2:00 between each set.


HERMOSA BEACH
STRENGTH
Ring Dips
8 x 5

WOD
"Forever Alone"
For Time:
1000 meter Row
450 meter Run
then..
4 Rounds
7 Burpees over Bar
10 Power Cleans (115/75)

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Tuesday, April 11th, 2017 WOD


STUDIO CITY
STRENGTH
Deadlift 5-5-5-5-5
Perform 5 Strict Handstand Push-ups between each set

WOD
6 Minute AMRAP
1000 Meter Row
Max Double Unders
REST 4:00
6 Minute AMRAP
600 meter Run
20 Toes to Bar
Max Hand Release Push-Ups


HERMOSA BEACH
SKILL
Kipping Pull-Ups



WOD
5 Rounds for time:
10 Handstand Push Ups
10 Goblet Squats (70/53)
5/5 Alt. Pistols

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