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Monday, July 24th, 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 @ 78%

WOD
“Teufel Hunden”
AMRAP in 7 minutes
12 Strict Press (75/55)
6 Burpees over Barbell

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Friday, July 21st, 2017 WOD


STUDIO CITY
STRENGTH
Squat Clean and Jerk
Every 2 Minutes for 16 Minutes:
Set 1-2: 3 @ 65%
Set 3-4: 2 @ 75%
Set 5-6: 1 @ 85%
Set 7-8: 1 @ 95%

WOD
3 Sets:
500 Meter Row
2:00 REST between sets

ACCESSORY
Practice B-fly pull-ups
and/or triple unders


HERMOSA BEACH
ACCESSORY  *20 minute time cap
Dumbbell Bench Press
5 x 8
Dumbbell Prone Row
5 x 8
Ring Dips
5 x 5

WOD
“Mojo Rising”
AMRAP in 10 minutes:
5/5 Front Rack Lunges (95/65)
15 Push Jerks (95/65)
 20 Kettlebell (70/53)
 1  Rope Climb (12’)
*If the barbell is dropped, perform 10 Burpees

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Thursday, July 20th, 2017 WOD


STUDIO CITY
STRENGTH
Complete 1 Superset ever 3:00
Deadlifts 3-3-3-3-3 (build up in weight; NO dropping bar at top of movement) **Start at 75%
SUPERSET
5-8 Strict Handstand Pushups

BENCHMARK WOD
"FRAN" (you're welcome)


21-15-9
Thrusters @ (95/65)
Pull-ups

ACCESSORY
“Free Fall”Mobilize 30 minutes


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
4 - 4 - 4 - 4 - 4
*If the bar is Dropped, remove 10 pounds

WOD
“Tasty”
3 Rounds for time:
7 Handstand Push Ups
14 Pull Ups
21 Front Squats (95/65)

 

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Wednesday, July 19th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Iron Man"
Part A = AMRAP
Part B = AMRAP
Part C = FOR TIME
50 Double Unders Each
40 Dumbbell Snatch @ (50/35)
30 Box Jump Overs @ (24/20)
20 Pistols
10 Muscle Ups
**2 Minute Break after parts A & B
***Sub Burpee Chest to Bar Pull-ups for Muscle Ups

ACCESSORY
Run 1 Mile


HERMOSA BEACH

STRENGTH
Hang Squat Clean
4 - 4 - 4 - 4 - 4
*If the bar is Dropped, remove 10 pounds

WOD
“Free Fall”
Death by…
Wall balls (20/14)

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Tuesday, July 18th, 2017 WOD


STUDIO CITY
WOD
"D3"
600 Meter Run
2 Rounds of DT
**12 Deadlifts @ (155/105)
9 Hang Cleans
6 Push Jerks***
600 Meter Run
2 Rounds of DT
600 Meter Run
2 Rounds of DT
600 Meter Run

ACCESSORY
2 minutes - Death Punch
2 minutes - D-ball hold
2 minutes - Dbl DB Walking Lunges
2 minutes - Strict Toes to Bar 

Butterfly Pull Ups 6-5-4-3-3


HERMOSA BEACH
STRENGTH
Strict Press
8 - 8 - 8 - 8 - 8

WOD
“Knight Moves”
For time:
15 DB Snatch Right Arm (50/35)
15 DB Snatch Left Arm (50/35)
9 Bar Muscle Ups
12 DB Snatch Right Arm (50/35)
12 DB Snatch Left Arm (50/35)
6 Bar Muscle Ups
9 DB Snatch Right Arm (50/35)
9 DB Snatch Left Arm (50/35)
3 Bar Muscle Ups

 

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Monday, July 17th, 2017 WOD


STUDIO CITY
STRENGTH
Overhead Squat
1 - 1 - 1 - 1 - 1 - 1
Spend 20 minutes finding a new 1 rep max
OVERHEAD SQUAT
*this # will be a reference in upcoming weeks

WOD
AMRAP in 10 minutes :
40 Double Unders
4 Squat Snatch (135/95)

ACCESSORY
Strict Pull Ups
6 - 5 - 4 - 3 - 2
(add weight if pullups are easy)
then …
100 Sit Ups in as few of sets as possible


HERMOSA BEACH
STRENGTH
Back Squat
2 x 3 @ 50%
2 x 3 @ 60%
2 x 3 @ 70%
3 x 2 @ 80%
6 x 2 @ 85%
1 x 10 @ 73%

WOD
“Berry Legit”
AMRAP in 10 minutes:
10 Overhead Squats (75/55)
250m Row
25 Push Ups
10 Box Jumps (24/20)

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Friday, July 14th, 2017 WOD


STUDIO CITY
STRENGTH
Squat Clean and Jerk:

Every 2 minutes for 16 minutes:
Set 1-2: 3 @ 60%
Set 3-4: 2 @ 70%
Set 5-6: 1 @ 80%
Set 7-8: 1 @ 90%

WOD
12 Minute AMRAP
9 Toes to Bar
9 Hang Power Cleans @ 135/95
9 Triple Unders or 18 Double Unders


HERMOSA BEACH
STRENGTH *20 minute time cap
Dumbbell Bench Press
5 x 12
Dumbbell Prone Row
5 x 12
Bulgarian Split Squats
5 x 6L/6R

WOD
“Chun-Li “
Death by Thruster (95/65)

SCORE: Total Reps

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SUGARWOD

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SUGARWOD

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Thursday, July 13th, 2017 WOD


STUDIO CITY
BENCHMARK WOD
"Kelly"
5 Rounds for Time:

400 Meter Run
30 Box Jumps @ (24/20)
30 Wall Balls @ (20/14)

ACCESSORY
400 meter farmer carry. Every time you put the weights down, you owe 15 jumping squats


HERMOSA BEACH
STRENGTH
Hang Squat Snatch
6 - 6 - 6 - 6 - 6 - 6
*If the bar is Dropped, remove 10 pounds

WOD
“Blanka”
AMRAP in 15 minutes:
28 Kettlebell Swings (35/26)
14 Toes to Bar
7 Ring Dips

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Wednesday, July 12th, 2017 WOD


STUDIO CITY
TEAM WOD | TEAMS OF 2
"Swole Mates"

Part 1 - "Swole Mates"
10 Minute AMRAP
**Movements performed while partner holds barbell off of the ground (hang, rack, or overhead are acceptable) @ 135/95
35 Toes to Bar
30 Kettlebell Swings @ (24/16)
25 Dumbbell Overhead Squats @ (40/30)

~2:00 REST~

Part 2 - "Wod Wife Status"
In 10 Minutes:
1 Rep Max Thruster
**Each teammate must run 200 meters before making each attempt
***Sum of both teammates lift will be the score

~2:00 REST~

Part 3 - "Til Death Do Us Part"
In 8 Minutes
Working up the ladder partners alternate split up the work any way they want
3, 6, 9, 12...
Dumbbell Alternating Snatch @ 40/30
Synchronized Overhead Plate Lunges @ 35/25

ACCESSORY
5 Sets:
Strict Pull-ups 6-5-4-4-3
In between 10 slow v-ups


HERMOSA BEACH
STRENGTH
Hang Squat Clean
6 - 6 - 6 - 6 - 6 - 6
*If the bar is dropped, remove 10 pounds

WOD
“Balrog”
4 rounds for time:
15 Push Press (115/75)
500 meter Row

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STUDIO CITY

REQUEST TO JOIN HERE


HERMOSA BEACH

REQUEST TO JOIN HERE

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Tuesday, July 11th, 2017 WOD


STUDIO CITY
WOD
"Dallas 5"

5 Minutes of Burpees
5 Minutes of:
  7 Deadlifts @ (155/105)
  7 Box Jumps @ (24/20)
5 Minutes of Turkish Get-Ups @ (40/30)
5 Minutes of: 
  7 Snatch @ (75/55)
  7 Push-ups
5 Minutes of Rowing for Calories
**Rest 1 minute between each 5-minute station

ACCESSORY
2 minutes of Death Punch
2 minutes of DBall Hold
2 minutes of Double Dumbbell Walking Lunges
2 minutes Strict Toes to Bar


HERMOSA BEACH
STRENGTH
Strict Press
12 - 12 - 12 - 12

WOD
“Shakunetsu Hadouken”
AMRAP in 10 minutes:
15 SDLHP (45/35)
6 Box Jump Overs (24/20)
15 Wall Balls (20/14)

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