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Wednesday, April 25th, 2018 WOD

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STUDIO CITY

“Captain’s Quarters” 
Teams of 2 :

AMRAP 5:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 5:00 while partner goes

AMRAP 5:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining

rest 5:00 while partner goes

AMRAP 5:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max calorie row in time remaining

Rest 5:00 while partner goes

Accessory :

murph prep
25 strict pullups in as few a set as possible –Advanced and strong homies – 50 strict


HERMOSA BEACH
STRENGTH
4 sets:
6/6 Split Squat
1 minute rest
3 High Box Jump
1 minute rest

WOD
2 Rounds for time:
20/15 Calories on Assault Bike
rest 1 minute
20 Lateral Burpee Box Jump Overs (24/20)
rest 1 minute
50 Wall Balls (20/14)
rest 1 minute

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Tuesday, April 24th, 2018 WOD

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STUDIO CITY
STRENGTH
Strict Press 1-1-1
Push press 3-3-3
Push jerk 5-5-5

WOD
“Level Up”
AMRAP in 10 minutes :
10 Toes to Bar
10 single-arm DB Overhead Squat (30-35/20-25) 5 each arm
30 Unbroken Double Unders

Accessory :

Murph prep
100 push ups (no weightvest)**pick a number that you can successfully do in a row and break the 100 reps into sets with that number


HERMOSA BEACH
WOD
AMRAP in 30 minutes:
5 Bar Muscle Ups
50 Double Unders
15 Toes to Bar
400 meter Run
20 Handstand Push Ups

 

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Monday, April 23rd, 2018 WOD

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STUDIO CITY

Front Squat
5-5-5-5-5 Perform a set every 2 minutes for 10 minutes
Build up to 85% of your 1 rep max (Base your 1RM off of last week’s number )
then...

“Masters Qualifier 4 times 2 “
Complete as many rounds as possible in 5 minutes of:
9 handstand push-ups
6 burpees
3 snatches
Men: 165 lb.
Women: 115

Rest 5 minutes …

Repeat Again @(135/95)
Starting over from the top
** in today's wod-- Pick a weight and modification that you can move in efficiently and not stop moving
If you are having to rest too much because of the weight or the amount of reps per the movement ; get some guidance from your coach and scale accordingly -- resting too long in this wod is not the point --it should be treated like a sprint ...twice

Accessory :

3 sets
10 hanging weighted knee raises (use med ball)
:10 hanging L-hold
10 hanging hip touches


HERMOSA BEACH
STRENGTH
4 sets:
BACK SQUAT
3 reps @ 85%
rest 1 minute
PRONATED PULL UP
attempt MAX EFFORT reps
rest 1 minutes

WOD
For time:
2,000 meter Row

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Friday, April 20th, 2018 WOD

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STUDIO CITY

WOD

“Dr. Greenthumb”
For time:: 
3 rounds: Beep Test
7 Thrusters (95/65)
7 Chest to Bar Pullups
7 Burpees
50/35 cal Row
2 rounds: Beep test
50/35 Calories row or bike
1 round Beep Test
Row 50/35

Accessory
Bench press
5-5-5-5-5


HERMOSA BEACH
WOD
PART A
AMRAP in 12 minutes:
6 Dual DB Hang Clean & Jerks (M 35-45/W 20-30)
120ft Shuttle Run

*shuttle run is 20ft down and back, then 40ft down and back

PART B
Single-arm DB Complex
5/5 sets AHAP:
2 Power Snatch
2 Snatch
2 Overhead squat

Rest 30 sec between each working set (between each arm too)

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Thursday, April 19th, 2018 WOD

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STUDIO CITY

STRENGTH

Double Snatch : perform a set every 1:30 for 9 minutes
Touch n go Squat Snatch are required for score
Build up over 6 sets for a daily max 

WOD
“Diane is Strict “
For time:
21-15-9
Deadlift (225/155)
12-9-6
Handstand push ups
Scale: you may choose a different rep to beable to perfvorm the strict prescription today or you may revert baclk to original diane rep scheme for today’s wod (21-15-9)

Accessory
3 sets : bike 35 calories
Rest as needed between sets
3 sets :7 strict supinated pullups

HERMOSA BEACH
WOD
10 rounds for quality, not time:
1/1 Turkish get-up (and down) AHAP
1 legless rope climb
1 rope climb w/ legs

STRENGTH 
Deadlift
7x2 @ 90%
Rest 1 min between sets

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Wednesday, April 18th, 2018 WOD

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STUDIO CITY

“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 hold plate (45/35) over head with straight arms 

Accessory
Run 1 ½ mile (woodbridge and back )


HERMOSA BEACH
WOD
PART A
EMOM for 10 minutes
Odd: 10-15 Wall Balls
Even: 10-15 Toes to Bar

PART B
4 Rounds for time:
8 Hang Power Snatch (115/80)
8 Burpees Over Barbell
64 Double Unders

SugarWOD Score: Part B time

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Tuesday, April 17th, 2018 WOD

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STUDIO CITY

1 RM Thruster – perform a set every 1:30 for 9 minutes finding a one rep max thruster [ yes, you may squat clean ] 

WOD
“Target Practice”
For time :

22 -16- 10

DB Alternating Snatch (50/35)
Toes to Bar 

Accessory
4 sets :
10 GHD Back Extension (slow and controlled) 
Rest as needed between sets


HERMOSA BEACH
SKILL
Spend 15 min working
Kipping Pull Up development

WOD
3 Rounds for time:
500m Row
21 Kettlebell Swings (53/35)
12 Pull Ups

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Monday, April 16th, 2018 WOD

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STUDIO CITY

STRENGTH

Front Squat -Perform a set every 2 minutes for 12 minutes:
*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 @ 95%

WOD

“Taxxed”
Amrap in 15 minutes :

200 meter run
25 foot Handstand Walk 

1 DB Complex: left arm (50/35)
1 DB Complex : Right arm (50/35)
of...
5 single arm Deadlift  
5 single arm Hang power Clean and Jerk  

Scale : Bear crawl OR 10 Shoulder Taps on wall 

Accessory

4 sets
10 weighted leg lifts
10 hanging windshield wipers


HERMOSA BEACH
STRENGTH
Strict Press
5 x 5

WOD
THE CHIEF
5 Rounds* - (1 min rest between rounds)
AMRAP in 3 minutes:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats

*pick up where you left off

Last performed on Oct 20th, 2017
check SugarWOD for your previous score

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Friday, April 13th, 2018 WOD

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STUDIO CITY

STRENGTH

Bench Press
3-3-3-3
After each set ; lets get back to those rope climbs
1-3 rope climbs after each set 4 sets in total

WOD

“Sweet Sixteen”
3 minutes ON ; 1 Minute OFF for 4 sets —picking up where you left off

5 Bar Muscle Ups
10 DB Front Squats (50/35)
30 Double Unders

Score : total Number of rounds plus reps

Accessory
100 Sit Ups


HERMOSA BEACH
STRENGTH
Thruster
3-3-3-3
Rest 2 min

WOD
3 Rounds:
10 Thrusters (95/65)
10 Burpee over bar
10 Thrusters (95/65)
10 Burpee over bar
Mandatory 2 min rest between rounds

SCORE: Total time

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Thursday, April 12th, 2018 WOD

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STUDIO CITY

STRENGTH
Triple Squat Snatch : Complete a set every 1:30 minutes for 9 minutes
Working off of last week’s numbers see if you can improve positioning and technique

WOD
“Nancy”
5 rounds for time :
Run 400 meters
15 Overhead Squats (95/65)

ACCESSORY
4 sets: 10 Hanging weighted leg lifts
10 Banded Lat Pulldowns
20 Banded Good mornings

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

WOD 
EMOM for 21 minutes:
i. Hang Clean @ 70%
ii. 3 Ring Muscle Ups
iii. 25ft Handstand Walk  (scale: 12 shoulder taps + 30 sec Handstand hold)
 

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Wednesday, April 11th, 2018 WOD

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STUDIO CITY

“Hufflepuff Hustle”

Amrap in 8 Minutes : Follow the Leader Style
15/10 Assault Bike
15 Kb Swings (24/16)

Rest 2 Minutes

Amrap in 8 Minutes: Alternate Full rounds
16 Wall Balls (20/14)
8 Handstand Push Ups

Rest 2 Minutes

Amrap 8 Minutes: For Max Reps

15/12 Calorie Row
Max Hang Power Cleans (155/105)

Athlete will work at the same time trying to get as many hang power cleans as possible switching every 15/12 calories on the rower

Accessory
2 sets :
Run 1 mile
Rest 4 minutes
Repeat


HERMOSA BEACH
WOD
AMRAP in 30 minutes
400m
3 Rope Climbs
6 Hang Cleans 185/135
12 Ring Dips
18 Pull Ups

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Tuesday, April 10th, 2018 WOD

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STUDIO CITY

Double Thruster : Building from Last week 

Complete one set every 1:30 for 9 minutes ; find a daily 2 rep max Thruster 

 

Then… 

 

“Devil’s Horns” [last completed October 30] 

 

On a 15-minute clock, for max reps each round:

 

From 0:00-3:00, run 400 meters then do MAX Toes to Bar 

    Rest 1 minute

From 4:00-7:00, run 400 meters then do MAX Power Snatch (115/75)

    Rest 1 minute

From 8:00-11:00, run 400 meters then do MAX Toes to Bar 

    Rest 1 minute

From 12:00-15:00, run 400 meters then do MAX  Power Snatch (115/75)

 

Record the total number of reps achieved in the 15 minutes!!


HERMOSA BEACH
STRENGTH
Front Squat
3 - 3 - 3 - 3 (building in weight)
rest 2 minutes between sets

WOD
AMRAP in 15 minutes:
12 Toes to Bar
10 Deadlifts (225/155)
8 Handstand Push Ups
6/6 Kettlebell Snatch (53/35)

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Monday, April 9th, 2018 WOD

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STUDIO CITY
STRENGTH
Back Squat
1 - 1 - 1 - 1 - 1 @ 90-95%
All sets performed at the same load **

** After each set perform/practice Handstand walking 

Discuss with your coach how you should go about beginning your pathway to Success

WOD
“Tornado Alley”
AMRAP in 12 minutes:
100 meter Run (Bus Stop & Back )
15 Box Jumps (30/24)
12 Shoulder to OH (115/85)
9 Chest to Bar Pullups 

ACCESSORY
3 sets:
Single-Leg Deadlift x8 reps each leg
Rest 60 seconds
Barbell Glute Bridges x8 reps
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds


HERMOSA BEACH
STRENGTH - superset
Bench Press
3 - 3 - 3 - 3
60 sec rest
Weighted Pull Up
3 - 3 - 3 - 3

WOD
Every 3 minutes for 15 minutes: 
250/200m Row
50 Double Unders
8/8 single-arm Dumbbell Push Jerk (50/35)

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Friday, April 6th, 2018 WOD

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STUDIO CITY

STRENGTH
Bench Press
4X5 Build up the weight over the 5 sets
1-3 Rope Climb after every set 

WOD
“Mimi’s Everest”
For Time:
Run 1 mile
Row 1000 meters  

*** Floater :
50/40 assault bike Calories at any point in the wod as we are limited on number of bikes 

Accessory
100 Sit Ups


HERMOSA BEACH
STRENGTH 
5 sets:
1 Strict Press + 3 Push Press
+ 5 Push Jerk
rest 1 min between sets

WOD
3 rounds for time:
750/500 m Row
20 Wall Balls (20/14)
20 DB FR Lunges (50/35)
20 Kettlebell Swings (70/53)
20 Burpees

ACCESSORY
Good Mornings
4 x 8
tempo 2010
1 min rest between sets

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Thursday, April 5th, 2018 WOD

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STUDIO CITY
STRENGTH
Complete a set every 1:30 (13:30 minutes) 
3 reps – Squat Snatch
3 reps- Squat Snatch
3 reps – Squat Snatch 

2 reps- Squat Snatch
2 reps – Squat Snatch
2 reps – Squat Snatch 

1 rep- Squat Snatch
1 rep- Squat Snatch
1 rep – Squat Snatch 

** These sets should be performed as touch and go reps
**Maintain technique – Do not continue to load the bar unless the form is
** Build either in each set or every time the rep scheme changes 

WOD
“Pull Anchor”
For time : (13 minute time cap)
Buy In: 100 Double Unders
3 rounds:
15 Chest to Bar Pull Ups
15 Hang Power Snatch (95/65)
Buy Out: 100 Double Unders 

Accessory :
20 second hollow body hold
20 second tight arch hold
20 second plank hold
20 l-sit hold
rest 1 minute 20 seconds

HERMOSA BEACH
SKILL (20 min)
Kipping/Butterfly Pull Up Progressions

WOD
8 Rounds for time:
4 Overhead Squats (135/95)
6 Kipping Pull Ups
8 GHD Sit Up/Weighted V-up

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