1496344439489.png

STUDIO CITY

PERFORM A SET EVERY 3:30 MINUTES: 
Sumo Deadlifts
5-5-5-5

Superset Strength 

Seated on Bench Z Press
10-10-10-10

WOD

"Dagobah" 
EVERY 4 MINUTES FOR 12 MINUTES : (3 SETS)

200 meter Med Ball Run 
15 Box Jumps (30/24) 
Max Ring Muscle Ups (scale: Burpee Chest to Bar Pullups , Muscle Up Transitions etc>) 

Accessory : Go out and run a Mile and a half (woodbridge and back )
Then .. 50 Weighted Sit-ups

HERMOSA BEACH
STRENGTH
Back Squat
10 - 8 - 6 - 6
using your highest weight from the prior weeks when we did 4 sets of 10 & 4 sets of 8, then build in weight for the 2 sets of 6

WOD
2x AMRAP In 8 minutes:
5 Pull Ups
10 Dumbbell Thrusters (50/35)
15 Box Jump Over (24/20)

2 minutes between AMRAPs - accumulate a :60 plank during this time

Pick up where you left off

Comment