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Tuesday, March 27th, 2018 WOD

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STUDIO CITY
STRENGTH
Every 1:30 for 12 minutes 8 sets
Perform 2 squat clean+2 jerks

WOD
“Lock stock and 2 smoking barrels”
AMRAP in 12 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)


HERMOSA BEACH
STRENGTH
EMOM for 12 minutes:
M1 10-15 Pull Ups
M2 10-15 Ring Dips
M3 30 sec Handstand Hold

WOD
AMRAP in 10 minutes:
10 Push Up
15 Abmat Sit Up
25 Double Unders

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Monday, March 26th, 2018 WOD

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STUDIO CITY
STRENGTH
Back squat
5-5-5-5 all sets performed at 80%

WOD
“Storm damage”
Every 3 minutes for 4 sets perform
200 meter run
15 wall balls
As many burpee box jumps(24/20) as possible in time remaining

Rest 1 minute between sets


HERMOSA BEACH
STRENGTH
Hang Clean (full)
5x3 @ 80% 
rest 2 min between sets 

WOD
Every 2:30* for 5 Rounds:
20 Russian Kettlebell Swings (70/53)
15 Wall Balls (20/14)
10 Toes to Bar

*goal should be to be under 2 min

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Friday, March 23rd, 2018 WOD

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STUDIO CITY

18.5 Crossfit Open WOD


HERMOSA BEACH

18.5

Complete as many reps as possible in 7 minutes of:
•3 thrusters
•3 chest-to-bar pull-ups
•6 thrusters
•6 chest-to-bar pull-ups
•9 thrusters
•9 chest-to-bar pull-ups
•12 thrusters
•12 chest-to-bar pull-ups
•15 thrusters
•15 chest-to-bar pull-ups
•18 thrusters
•18 chest-to-bar pull-ups

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Men use 100 lb.
Women use 65 lb.

For full movement standards and scaling options go to: https://games-assets.crossfit.com/18_5option1_aouisdhf6.pdf

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Thursday, March 22nd, 2018 WOD

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STUDIO CITY

“Gym Class Heroes”

4 sets : 8 minute cap

6 broad jumps (body Length) make two marks before wod starts for each athletes distance
6 Strict Supinated Pullups

Then… 2 minute transition

4 sets : 8 minute cap
20/15 Assault Bike Calories
2 rope climbs

Then… 2 minute transition

4 sets: 8 minute cap
6-10 Shoulder taps (Against wall) 
2 Shuttle runs

Accessory:
Spend 30 minutes working on that mobility

HERMOSA BEACH
STRENGTH
Spend 20 minutes, build to a heavy set of the following complex:

Power Snatch
Snatch Balance
Hang Squat Snatch
Overhead Squat

WOD
AMRAP in 7 minutes:
14 Alt Dumbbell Snatch (50/35)
28 Double Unders

ACCESSORY
3 sets:
3 skin the cats (rings)
10 glute ham raise

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Wednesday, March 21st, 2018 WOD

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STUDIO CITY

“Worm Hole”
Teams of 2
4 rounds: 1 minute at each station for Max reps with a 1 minute rest between rounds

Power Snatch (115/75)
Double Unders (every 10 reps equals one point) (split the minute between teammates :30/:30)
Synchronized Situps (legs hooked together)
Bench Press LV1 (155/105) LV2(95/65) LV3(75/55) must choose a level
Synchronized OH Lunges (35/25) Arms Straight OH

Rest 1 minute

Accessory
If its not raining:
4x400 meter repeats

If it is:
4 sets :
10 GHD sit ups
10 ghd back extensions (slow and controlled)
20 sec. Hollow Body hold


HERMOSA BEACH
STRENGTH
Spend 20 minutes on Rope climb skill work & progressions

3 Rounds for Max Reps:
1 min Kettlebell Swings (70/53)
1 min Shoulder to Overhead (95/65)
1 min Alt single-leg V-Ups
1 min Row for Calories
1 min Rest

 

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Tuesday, March 20th, 2018 WOD

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STUDIO CITY

"Clean Complexion"

1 Squat Clean + 1 Hang squat Clean Thruster+ 1 Jerk (split Allowed)

Perform 1 set every 2:00 for 6 total sets
Build up to highest weight

Then …

For time:
Row 2,000 meters

Accessory :
3 sets
20 sec L-Sit hold on rings
20 sec hold at bottom of dip
5 ring dips


HERMOSA BEACH

STRENGTH
EMOM for 10 minutes: 
odd: 3 Hang Power Clean (80% 1RM)
even: 30s parallette L-Sit

WOD
Assault Bike
E2MOM for 10 minutes (5 rounds):
Max effort 20 second Sprint
Rest 5 minutes then...
E2MOM for  10 minutes:
Max effort 10 second Sprint 

Total reps

 

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Monday, March 19th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat
5-5-5-5-5
Starting at 70% build up to 87.5% today on a 5 rep set
(ex. 70%,75%,80%, 85%,87.5%)

WOD

Amrap in 12 minutes : 
12 Toes to Bar
10 Burpee Box Jump (24/20)
8 DB Strict Press (45/30)

Accessory

3 sets
10 Hanging hip touches
10 v-ups
10 seconds freestanding Handstand hold


HERMOSA BEACH
STRENGTH
Front Rack Reverse Lunge
5 x 5 right
1 min rest
5 x 5 left
Rest 60 sec between each set

WOD
4 rounds for total time:
10 Chin-Ups (supinated)
12 Box Jump Overs (20/20)
14 Burpees
90 seconds rest

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Friday, March 16th, 2018 WOD

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STUDIO CITY


HERMOSA BEACH

18.4


•21 deadlifts (weight 1)
•21 handstand push-ups
•15 deadlifts (weight 1)
•15 handstand push-ups
•9 deadlifts (weight 1)
•9 handstand push-ups
•21 deadlifts (weight 2)
•50-ft. handstand walk
•15 deadlifts (weight 2)
•50-ft. handstand walk
•9 deadlifts (weight 2)
•50-ft. handstand walk

Time cap: 9 minutes

Rx:
Men deadlift 225 lb. then 315 lb.
Women deadlift 155 lb. then 205 lb.

For full movement standards and scaling options, go to: https://games-assets.crossfit.com/Workout18_4_12-shdnuehqASQbdsuE32w.pdf

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Thursday, March 15th, 2018 WOD

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STUDIO CITY

HERMOSA BEACH
STRENGTH
Back Squat
3 - 3 - 3 - 3
Rest 2 min between set

WOD
3 Rounds for time:
10 Overhead Squat (95/65)
20 Back Rack Reverse Lunges (95/65)
30 Wall Balls (20/14)
40 Double Unders

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Tuesday, March 13th, 2018 WOD

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STUDIO CITY

STRENGTH

3 position squat snatch: complete 1 set every 2 minutes for 12 minutes ( 6sets):

Hi hang squat snatch
Top of knees
From the floor 

Do not go beyond where your technique cannot maintain
If that means the bar today well, then you know where you need to work

WOD

"Phantom Secure"

3 rounds for time:
Row 500 meters
10 hang power snatch (95/65) 
10 toes to bar 

Accessory
3 sets :
30 secs. Mountain climbers
30 secs. Pushups
30 secs. Superman hold
Do not rest until set is done ;rest as needed between sets


HERMOSA BEACH
STRENGTH
3 Rounds:
8/8 Romanian single-leg Deadlift
Rest 30 sec
6/6 Bulgarian Split Squat Jumps
Rest 30 sec
30 sec L-sit (ring,paralettes or hang)
Rest 30 sec

WOD
Every 2:30 for 5 Rounds:
6 Deadlifts @ 75%
9 Bar over Burpees
12 V-Ups

Total reps

 

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Monday, March 12th, 2018 WOD

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STUDIO CITY

Every two minutes, for 12 minutes (6 sets):
back squat
*set 1 - 5 reps @ 55%
*set 2 - 5 reps @ 65%
*set 3 - 3 reps @ 75%
*set 4 - 2 reps @ 85%
*set 5 - 2 reps @ 90%
*set 6 - 1 rep @ 90%

WOD

"wheel barrow"
Amrap in 14 minutes of :
10 wall balls (20/14)
10 kb swings (24/16)
10 burpees to a plate 

Accessory
Mobility : calves and shoulders
Four sets of:
single-arm dumbbell press x 4 reps per side
rest 45 seconds
sngle-arm dumbbell rows x 12 reps per side
rest 45 seconds
bent-over rear delt flyes x 15 reps light weight
rest 45 seconds


HERMOSA BEACH
STRENGTH
Bench Press
5 - 5 - 5 - 5
30 sec rest
Superset
Dual Kettlebell Bent Over Row
4 x 12
60 sec rest

WOD
4 Rounds for time:
14  Sprinter Sit Up
10 Push Ups
8 R Kettlebell Snatch (53/35)
14 Sprinter Sit Up
10 Pull Ups
8 L Kettlebell Snatch (53/35)

 

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Friday, March 9th, 2018 WOD

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STUDIO CITY

18.3 !! ALREADY ?!?


HERMOSA BEACH

2 rounds for time of:
•100 double-unders
•20 overhead squats
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches
•100 double-unders
•12 bar muscle-ups

Time cap: 14 minutes
Total Reps Possible: 928

Rx:
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

View full movement standards and scaling options at: https://games-assets.crossfit.com/2018-3_11-sbwyuet661293bse-ewyh.pdf

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Thursday, March 8th, 2018 WOD

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STUDIO CITY

Rope climb / handstand walk practice
Spend 1playing with both movements
Example : 4 sets
1 rope climb (10supinated ring rows )
1 out and back handstand walk (10ft)

Then ... 

For quality of movement : 4 sets : 
20 calories on assault bike , row or ski erg
12 Russian kb swings 

Then... 

4 sets: 
3 shuttle runs(5yds,10 , 15 , back) 
5-8 dball over the shoulder 

Have Fun !! 

Accessory :
Visualize and prep for tomorrow - 
See yourself being successful and that will happen

HERMOSA BEACH

STRENGTH
PART A
Spend 15 minutes:
Build to heavy 3-position hang power snatch (high hang, above knee, elbow knee)

PART B
Spend 15 minutes:
Build to heavy Turkish Get-up on each arm

WOD
5 Rounds for time:
5/5 single-arm Dumbbell Overhead Squat (55/40)
10 Ring Push Ups
100 Single Unders

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Wednesday, March 7th, 2018 WOD

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STUDIO CITY

Team day -Hooray !! 

"Team Holleyman "
Amrap in 18 minutes :
Alternating Full rounds complete :
5 Wall Balls
3 Handstand Push-ups
1 Power Clean ( Team picks weight)

@ 18 minute mark 

Team will complete a 4 minutes of
Max muscle ups
(bar or ring)

Accessory :
Mobility and recovery


HERMOSA BEACH
STRENGTH
PART A
Superset (muscle-up prep)
3 x 10/10 single-arm Dumbbell Bent Row (2010 tempo)

3 x 10/10 seated Shoulder External Rotations (2010 tempo)(use small plate or light DB)

PART B
5 x 3-5 Ring/Bar Muscle Ups or skill development; rest as needed

WOD
Every 90 seconds for 18 minutes:
20/16 Calorie Assault Bike
24 Alt. single-leg Toes to Bar or Toes to Ring
30 Overhead Walking Lunges (45/25 plate)

 

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