STUDIO CITY
9AM: CARDIOFLEX
10AM: CROSSFIT
11AM: CARDIOFLEX
12PM: CROSSFIT
GYM CLOSES AT 1:30PM
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WOD
"Day After"
AMRAP in 4 minutes:
21 - 15 - 9:
Thrusters (95/65)
Toes to Bar

Rest 4 minutes

AMRAP in 4 minutes:
15 - 12 - 9:
Hang Power Cleans (95/65)
Box Jump Overs (24/20) 

Rest 4 minutes

AMRAP in 4 minutes:
12 - 9 - 6:
Squat Snatch (95/65)
DB Press (40/30)

SCORE
Total # of reps per each amrap -- if the athlete finishes the rep scheme ; they will start over for max reps
 


HERMOSA BEACH
9AM: CARDIOFLEX
10AM: CROSSFIT
11AM: CROSSFIT
12PM: CARDIOFLEX
GYM CLOSES AT 1:30PM
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STRENGTH
EMOM for 15 minutes:
Min 1-3 -- 10 reps @ 75/55
Min 4-6 -- 5 reps @ 95/65
Min 7-9 -- 3 reps @ 115/75
Min 10-12 -- 2 reps + 10-20lbs
Min 13 -- 1 rep + 10-20lbs
Min 14 -- 1 rep + no more than 10lbs
Min 15 -- 1 rep + no more than 10lbs

WOD
"Divinity"
For time:
200 Double Unders
20 Strict Pull Ups
60 Wall Balls (20/14)

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