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Tuesday, February 20th, 2018 WOD

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STUDIO CITY

STRENGTH

Overhead Squat
5-5-5-5
Perform 3 turkish Getups after each set of squats
Work on flow of movement not load today please!!

WOD

"Tornado Path"
For time:

21-15-9

Hang Power snatch (115/75)
Bar over burpees 

Accessory
Stretch 30 minutes
Focus on opening the hips


HERMOSA BEACH

SKILL
Kipping Pull-ups

WOD
EMOM for 30 minutes:
1. 1 Round of Cindy
2. 3 Power Cleans (185/125)
3. 12/9 Calories on Assault Bike

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Monday, February 19th, 2018 WOD

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STUDIO CITY

STRENGTH

Squat Clean Complex :
Starting at 60% of your weakest movement perform a set every 2:00 min. for 6 sets 

Deadlift
Squat Clean
Hang Squat Clean
3 Push Jerks 

WOD

"Open -Minded"

Amrap in 7 minutes :
Max Wall Balls (20/14)
On the minute : 5 deadlifts (185/125) 

Accessory
4 sets:
:45 secs Supinated ring rows
:45 secs mountain climbers
:45 secs alternating toe touches (either on bar or v-up style_
Rest as needed


HERMOSA BEACH
NORMAL SCHEDULE
WOD
Part A
21 - 18 - 15 - 12 - 9
Calorie Row
Thrusters (95/65)

Part B
Every 90 seconds
Deadlift
6x5 @70% 1RM DL
(1010 tempo - touch and go)
 

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Friday, February 16th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat
3-3-3-3 @85%
20 sec L-sit hold After each set

WOD

"Burned Rubber"

In 12 minutes: 
Row 2,000 meters
Then in time remaining … 
Max Double unders - complete 3 burpees for every break

Accessory 
HS Hold /Walk Practice
Mobility for 30 minutes


HERMOSA BEACH
STRENGTH
Deadlift
3 - 3 - 3 - 3
Rest 2 min between sets

WOD
4 Rounds for time:
30 sec on/off
Skater Plyos
V-ups
Kettlebell Swings (70/53)
DB Thrusters (50/35)

 

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Thursday, February 15th, 2018 WOD

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STUDIO CITY

WOD

"Nasty Helen" 
3 rounds :

400 Meter
21 Unbroken KB Swings (24/16)
12 Pullups
6 Ring Muscle Ups [9 ring dips]

After the 3 rounds : 
Immediately go into
50 Pistols

Score today is the time after the 50 pistols are completed

Accessory

4 sets:
45 sec HEX Hold
15 rest
45 sec plank hold
15 sec rest
45 hollow body hold (accumulated)
15 sec rest

HERMOSA BEACH
STRENGTH
Perform every 90 seconds for 15 minutes: 
1 Snatch + 1 Snatch Balance +2 Overhead Squat

WOD
AMRAP in 15 minutes:
5 Hang Power Snatch (95/65)
10 Overhead Squats (95/65)
15 over bar burpees

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Wednesday, February 14th, 2018 WOD

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STUDIO CITY

STRENGTH

Deadlift (Complete a set every 3 minutes) 
3-3-3-3 No Dropping ** 
**Hold Last rep of each set for 5 full seconds
**400 meter run for every dropped bar
 

WOD

"Cupid and Comet"
2 rounds :

Amrap in 3 minutes :
Run 200 meters team run with med ball +Max Handstand Push Ups [**while partner holds med ball ]

Amrap in 3 minutes :
200 Meter Team med Ball run + Max Wall Balls [**While partner hangs from bar ]

Amrap in 3 minutes :
200 meter team med ball run + Max Synchronized Burpees

Accessory

 100 partner situps


HERMOSA BEACH
WOD
PART A
AMRAP in 15 minutes:
20 Calorie Row
20 Wall Balls (20/14)
20 Lateral Box Step Overs (24/20)

PART B
4 Rounds NFT
10 Ring V-Outs
6/6 Get Up Sit Ups
6/6 single leg/arm Romanian Deadlift
(tempo 4111)

*rest 30-60 sec between exercises

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Tuesday, February 13th, 2018 WOD

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STUDIO CITY

STRENGTH

"Pause Snatch" 
Complete 1 set every 2 moinutes for 10 minutes (56 sets) of the following complex:

Snatch Grip Deadlift
Pause Hang Squat Snatch (2 second pause from top of knee)
2 Overhead Squats

[Level 1 Complex:]

Snatch grip Deadlift
Hang Power Snatch
2 Overhead Squats

WOD

"Grease Lightning"
For time:

21-15-9
Power Clean (155/105)
Box Jump Overs (24/20)**Must Jump for RX

Accessory

3 sets
Run 400 meters rest 1:1
Then : 3 sets
Max 60 seconds on Assault bike for calories
Rest 1:1


HERMOSA BEACH
STRENGTH
superset
Bench Press
4 x 6 (tempo 42X1)
1 min rest
L-Sit Hang
4 x 30 sec
1 min rest

WOD
4 Rounds:
AMREP in 2 minutes:
10 Chest to Bar
10 Handstand Push Ups
Max Double Unders

Rest 1 min between rounds

*C2B & HSPU should gounbroken

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Monday, February 12th, 2018 WOD

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STUDIO CITY

STRENGTH

Front Squat
1-1-1-1 @90-95%
After each set perform 6 supinated Pullups (advanced athletes should try and add weight to pullups )

WOD

"Rev That Engine"

In 12 minutes : 
Complete as many rounds as possible of:
12 Front Squats (155/105)
12 Toes to Bar
24 Calorie Row

Accessory

 9 minutes  
:45 seconds max ski erg
:45 seconds max assault bike calories
:45 ghd sit-ups or back extensions


HERMOSA BEACH

HERMOSA BEACH
STRENGTH
superset
Back Rack Reverse Lunge (from rack)
5/5-5/5-5/5-5/5
Rest 1 min
High box jump
5-5-5-5
Rest 1 min

WOD
5 Rounds for time:
(10 min time cap)
10 Hang Power Clean
10 Shoulder to Overhead
10 Front Squat
Rx: (135/95)
*choose a weight that you can do each movement unbroken

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Friday, February 9th, 2018 WOD

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STUDIO CITY

STRENGTH

“Bench press this “
3 sets:
135 / 95 max bench press( must use spot)
10 strict toes to bar (scale : toes to rings )
Rest 2 minutes ....

WOD

“TGIF”

For time : 
Run 1 mile
100 sit-ups
Run 1 mile

Accessory

Crossover symmetry
“Iron scap” 2 times through


HERMOSA BEACH

STRENGTH

Squat Clean 

5x3 @70-80%

Rest 2 min

 

WOD

PART A

AMRAP in 8 minutes:

1* Squat Clean (135/95)

20 Double Unders

*add one squat clean each round

 

PART B

EMOM 10

1-3 Strict HSPU + 3-5 Kipping HSPU

 

*strict reps straight into kipping reps, choose appropriate numbers based on ability

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Thursday, February 8th, 2018 WOD

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STUDIO CITY

WOD

“T”
5 rounds for time of:
•100-meter sprint
•10 squat clean thrusters
•15 kettlebell swings
•100-meter sprint

Rest 2 minutes

Men: 115 lb. and 2 pood
Women: 75 lb. and 1.5 pood

Accessory
DB Bench press
10-10-10-10
:30 L- sit hold

HERMOSA BEACH
WOD
PART A
100 Calorie Assault Bike @ 80% 

Rest 5 min 

PART B
4 Rounds Not for time:
10 Battle Rope (power) Slams (max effort)
Rest 30-60 seconds
10/10 Skater Plyos (max effort speed/distance)
Rest 30-60 seconds
10 Plyometric Depth Jumps (box to box)
(advanced) Plyometric Box Jumps (same box)
Rest 30-60 seconds

Rest 5 min

PART C
4 Rounds @ 80%
10/10 Single-arm Suitcase Deadlift (32/24kg)
15 Toes to Bar

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Wednesday, February 7th, 2018 WOD

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STUDIO CITY

PARTNER WOD

“1 Snatch 2 Snatch 1 more “
Perform one set every 2 minutes for 12 minutes of the following : 
1 snatch grip deadlift
2 hang squat snatches
1 squat snatch

Then...

“Eagle convocation “ 
Teams of 2 :alternating complete rounds
30 double unders
10 power snatches (95/65)

“Part 2 “ 
Amrap in 5 minutes of : 
max muscle ups with teammate

Scale: muscle transitions / 5 ring dips

Accessory  

100 partner sit-ups
Then : 30 man-makers for time (25/15)


HERMOSA BEACH
STRENGTH
PART A
Snatch balance
6 x 3 @ 60-70% of your recent 1 rep max

PART B
Deadlift
5 x 5 @ 70-80% of your recent 1 rep max

WOD
For time:
21 - 15 - 9
Power Clean (155/105)
Wall Balls (20/14)

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Tuesday, February 6th, 2018 WOD

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STUDIO CITY

STRENGTH

Deadlift
5-5-5-5-5
*hold the last rep of each set for 5 seconds ... no dropping B.B. — every dropped B.B. =400 meter run

WOD

“Flirty forty” 
For time : 
400 meter run
40 DB SNATCHES (alternating)
40 Unbroken WALL BALLS (20/14) 
40 calories on row
400 meter run

Happy birthday miss Shannon Derby !!

Accessory
41 burpees — 
9 minutes : 
:45 seconds max ski erg
:45 seconds max assault bike calories
:45 ghd sit-ups or back extensions


HERMOSA BEACH
STRENGTH
PART A
Alt Dummbbell Squat Snatch
5 x 3/3
rest 2 minutes between sets

PART B
Snatch Grip, Back Rack Push Press
5 x 5
rest 90 seconds between sets

WOD
AMRAP in 10 minutes:
10 alt Dumbbell Snatch (35-50/25-40)
15 Plank Burpees (no push up)
10/10 Single-arm Dumbbell Overhead Walking Lunge (35-50/25-40)

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Monday, February 5th, 2018 WOD

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STUDIO CITY

STRENGTH

Front Squat for load: all sets performed at 85% 
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
**Perform 6 supinated strict pull-ups after each set
 

WOD

“Eagle’s Talon”
Amrap in 12 minutes : 
12 shoulder to OH (115/75)
12 burpee box jump (24/20)

Accessory

MAX strict pull-up test
Then .... 
4 sets : :30 at each movement
:30 hold in hollow body
:30 plank hold
:30 tight/ arch Superman
Rest 1 minute


HERMOSA BEACH
STRENGTH
PART A
Dual Kettlebell Rack Squats
6 x 4 (tempo 2121)
rest 2 min between sets

PART B
Strict Weighted Pull Ups
6 x 3
rest 1 min between sets

WOD
4 rounds for time:
21 Calorie Row
15 Chest to Bar Pull Ups
9 Thrusters (95/65)
REST 2 MIN

SCORE: Total time

 

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Friday, February 2nd, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat
5-5-5-5 (75-80%)

**Use the same load across

**Perform 30 sec box handstand hold for the second week in a row 'focus on finding the balance point by using split legs

WOD

"Lunar Lunacy"

For time:
15-12-9
DB Snatch (50/35)
Burpee over DB

Then …
Run 400 meters
Then …

9-12-15
Burpees over DB
DB Snatch

Accessory

9-9-8-7-6
Strict Pullups
Then Mobilize for 30 minutes


HERMOSA BEACH
STRENGTH
PART A
Squat Clean
Spend 10 minutes to build to a 1 rep
rest 2 minutes then...
PART B
Strict Weighted Pull up
8 - 8 - 8 - 8
Rest 90 seconds between sets

WOD
AMRAP in 16 minutes:
20 Toes to Bar
10 Shoulder to Overhead (135/95)
16 Back Rack Reverse Lunge (135/95)

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Thursday, February 1st, 2018 WOD

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STUDIO CITY

WOD

"Castro's Mile"
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 alternating Pistols
*After every 3 rounds, Row 500 meters

Accessory 

9-8-8-7-6
Strict pullups
Then … 
3 sets :
10 bicep curls
10 tricep extensions
10 Db bench press

HERMOSA BEACH
STRENGTH
PART A
Deadlift
10 - 10 - 10+ @ 75%
rest 2 minutes between sets

PART B
Thruster
5 x 5 @ 70%
rest 90 seconds between sets

WOD
8 rounds for time:
30 Double Unders
20 Wall Balls (20/14)

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Wednesday, January 31st, 2018 WOD

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STUDIO CITY

WOD

"Moonstruck"
Teams of 2 :

In 6 Minutes complete as many reps as possible of:
200 Meter team run with med ball
Max Wall Balls while partner hangs from bar

Rest 1 minute

IN 6 minutes :
200 Meters team run with a med ball
Max Shoulder to Overhead (135/95) 
While partner holds DB in HEX Hold (30/20)

Rest 1 minute

In 6 minutes :
200 meter team run with a med ball
Max Power Cleans (135/95)
While partner holds Handstand against wall

Score the total number of reps from all three 6 minute amraps

Accessory: 9-8-7-7-6
Strict Pullups
Then … run cool down mile


HERMOSA BEACH
STRENGTH
3 rounds:
8/8 Db Z Press (tempo 40X1)
6/6 DB Bulgarian Split Squat (tempo 40X1)
5-10 strict Toes to Bar

WOD
Row 3,000 meters*
*every 2 minutes perform 5 burpees over rower

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