STUDIO CITY
STRENGTH
BACK SQUAT
1 x 4 @ 60%
1 x 4 @ 70%
1 x 4 @ 75%
1 x 4 @ 80%
then 1 dynamic effort set @ 50% (no pausing at top) once you pause, the set is finished

WOD
"Rogue Ransom"
Three 5 minute rounds for max reps at each station:
From 0:00-2:00, run 200 meters then double unders (run 400 meters for RX+ score)
From 2:00-3:00, dumbbell push jerks @ (35/25)
From 3:00-4:00, pull-ups
From 4:00-5:00, dumbbell hand squat cleans

*Rest 1 minute between rounds
**Score is max reps recorded of all 3 rounds

ACCESSORY
3 sets:
10 Russian step ups each leg
rest 30 seconds
10 supine ring rows

rest 30 seconds
12 hand release pushups
rest 30 seconds

 


HERMOSA BEACH
STRENGTH
Take 20min to find your
5 Rep Max Deadlift
3 x 5 @ 50%
2 x 5 @ 60%
2 x 5 @ 70%
1 x 5 @ 80%
then continue with sets of 5 reps but only +10 to 20lbs

WOD
Death by Toes to Bar
EMOM add 1 rep to the set until the point of failure.
…upon failure record score and continue with Abmat Sit Ups
Score: # of Toes to Bar

ACCESSORY
3 Rounds
Max effort Unbroken Double Unders
5 Strict Ring Dips
Max Effort Set Ring Dips

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