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Wednesday, May 23rd, 2018 WOD

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STUDIO CITY
“Private Eyes”
TEAM WOD | TEAMS OF 2
For Time:
400 Meter team Run with a plate(35/25)
24 Synchronized Alt DB Snatch (50/35)
24 Synchronized Toes to Bar

Then…
400 Meter Team Run with a plate(35/25)
24 Clean & Jerks Alt every 3 reps (155/105)
24 DB* Box Step-Over Alt every 6 reps
*using the DBs used on snatches

Then … 
400 meter Team Run with a plate(35/25)
24 Synchronized Alt DB Snatch (50/35)
24 Synchronized Toes to bar

Then…
400 meter Team Run with a plate(35/25)
24 Clean & Jerks Alt every 3 reps (155/105) 
24 DB Box Step-Over Alt every 6 reps

ACCESSORY
100 Partner Sit Ups
Then ..
100 Banded good mornings


HERMOSA BEACH
STRENGTH
Push Press
3 - 3 - 3 - 3 - 3
building in weight

WOD
4 Rounds for time:
10 Push Jerk (135/95)
20 Calorie Row
mandatory 1 minute rest

 

 

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Tuesday, May 22nd, 2018 WOD

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STUDIO CITY

Row Intervals : 3 sets
500 meter Row – Record slowest time today for score
Rest 2 minutes between sets

WOD

“Smooth Criminal” (Courtesy of ÇFNE)
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)**

**Please be smart ; this is a heavy Deadlift …if you cant string multiple reps of this weight together for the entire AMRAP ..then this is not your weight today

Accessory :4 rounds
60-second handstand hold
60-second static hang
15 dumbbell shoulder presses


HERMOSA BEACH
STRENGTH
Every 2 minutes on the minute for 10 minutes:
3 Power Clean* 
*build in weight
then...with the same barbell complete the...
WOD
Every 2 minutes on the minute for 20 minutes:
1 Power Clean
3 Front Squats
8 Burpee over Bar

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Monday, May 21st, 2018 WOD

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STUDIO CITY

STRENGTH

Overhead Squat
5-5-5-5-5 Today do all sets @ 80% of last week’s number

WOD

“Break my Stride”
4 rounds for reps of:

2 minutes of burpee box jumps overs (24/20)
Rest 2 minutes 

*must jump for rx
Score the total number over the 4 sets

Accessory:
Pullups : Strict test
Then complete 50 – choose a number that you can consistently do to reach 50 reps
If advanced ..use a weight (ideally a DB at your feet)


HERMOSA BEACH
STRENGTH
EMOM for 15 minutes:
i. 5/5 Kettlebell Snatch (heavy)
ii. 10 Lateral Kettlebell Drags
iii. 3 High Box Jumps

WOD
AMRAP in 20 minutes:
50 Double Unders
15 Pull Ups
10 Overhead Squats (95/65)
15 Weighted Sit Ups
 

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Wednesday, May 16th, 2018 WOD

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STUDIO CITY

“The Wild Bunch”
2 rounds :

Amrap 3 minutes :
Partner 1 : Row 250 meters
Partner 2 : Hold Bar in Hang Position
In time remaining:
MAX Wall Balls (20/14)

Amrap 3 Minutes :
Partner 2 : Row 250 meters
Partner 1 : Hold Bar in hang position
In time remaining:
MAX DB Snatch (50/35)

Amrap 3 minutes :
Partner 1: Row 250 Meters
Partner 2 : hold Bar in Hang position
In time remaining :
MAX Bar Muscle Ups or Chest to Bar Pullups

Amrap 3 minutes :
Partner 2 : Row 250 meters
Partner 1 : Hold Bar in Hang position
MAX Synchronized Burpees

Rest 3 minutes … 
And then do it all over again

Each Bar Muscle Up = 5 reps
If the holder drops the bar the rower must stop rowing until the holder has picked the bar up


HERMOSA BEACH
STRENGTH
OVERHEAD SQUAT – Complete a set every 2 minutes for 16 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%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

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

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Tuesday, May 15th, 2018 WOD

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STUDIO CITY

STRENGTH

Push Jerk
1-1-1-1-1-1
In 15 minutes - build Up and find that heavy 1 rep Max for the day
Use the last few weeks as reference for how to approach being as successful as possible

WOD

“High Noon”
In 11 minutes : Complete as Many rounds as possible of the following :

10 Power Cleans (135/95)
9 Unbroken Toes to Bar
8 Box Jumps (30/24)


HERMOSA BEACH
STRENGTH
Spend 15 minutes to build to 80-90%
Clean & Jerk (full squat & split jerk)
then,...
Every :45 sec for 7:30 minutes (10 reps):
1 Clean & Jerk (full squat & split jerk)

Team WOD
3 Rounds for time:
Partner A: Rows 250 meters
Partner B: holds dual KB (24/16kg) in front rack position. 
...then switch

Each partner must Row 3x & hold 3x
KB must be in position before row starts

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Monday, May 14th, 2018 WOD

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STUDIO CITY

STRENGTH

OVERHEAD SQUAT – Complete a set every 2 minutes for 16 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%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

WOD

“The Quick and the Dead”

For time, fast and heavy:
21 dumbbell thrusters (40/25)
Run 400 meters
18 dumbbell thrusters
Run 400 meters
15 dumbbell thrusters
Run 400 meters

**As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.


HERMOSA BEACH

STRENGTH
5 sets:
Dumbbell Turkish Get Up
1/1 heavy
rest 1 minute
Bar or Ring Muscle ups
3-5 reps
rest 1 minute

WOD
AMRAP in 12 minutes:
3 Bar facing Burpees
6 Thrusters (95/65)
9 Toes to Bar

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Friday, May 11th, 2018 WOD

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STUDIO CITY

STRENGTH
Snatch Complex : Perform a set every 2 minutes for 10 minutes- 5 sets 

Squat Snatch
OHS
Hang Squat Snatch

WOD
“Battle Ready “

AMRAP 18:
100 Double Unders
20/14 Calorie Row
2 Rounds of Strict “Cindy”

Accessory
30 minutes mobility


HERMOSA BEACH
WOD - murph prep
“Jerry”
For time:
1 mile run
2,000 meter Row
1 mile run 

Accessory
5 sets :
2 rope Climbs
10 DB Bench Press

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Thursday, May 10th, 2018 WOD

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STUDIO CITY

Hero Day
(murph Prep)

WOD
“Jerry”

For time:
1 mile run
2,000 meter Row
1 mile run 

Accessory
5 sets :
2 rope Climbs
10 DB Bench Press

HERMOSA BEACH
WOD
AMRAP in 35 minutes:
5 Ring/Bar Muscle Ups
25ft Handstand Wall
150 meter Suitcase Carry (70/53)
20 Kettlebell Swings (70/53)
30 V Ups
400 meter Row

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Wednesday, May 9th, 2018 WOD

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STUDIO CITY

Handstand Walk Practice and Play
Spend 15 minutes playing and practicing Handstands with your coach
Practice, practice, practice

WOD
“Lion- Hearted“
in Teams of two complete 5 sets each alternating each round with partner

5 rounds, each for time of:
8 Strict Handstand Push-ups
8 Squat Cleans(165/110)
8 toes to bar 

Accessory
4 sets
10 GHD sit-ups
Then 4 sets
10 GHD back extensions


HERMOSA BEACH
STRENGTH
Back Squat
4 x 3 @ 87%
rest 2 minutes between sets

WOD
3 Rounds for total time:
10 Calories Assault Bike
20 Back Rack Step Ups (45/35) (24/20)
20 Thrusters (45/35)
mandatory 2 minute rest

 

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Tuesday, May 8th, 2018 WOD

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STUDIO CITY

STRENGTH

Push Jerk 3-3-3-3-3
Spend 15 minutes finding a daily 3-rep max of the day 

WOD

“Cactus Moon”
3 rounds for time 

400 meter Run
30 Wall balls (20/14)
20 Single Arm OH KB Lunges(40/25) (10 reps right /10 left Arm ) 
* arm must remain straight OH
* knee must touch the ground for each rep to count

Accessory
100 Air Squats with perfect form in as few of sets as possible
100 Sit-ups in as few of sets as possible


HERMOSA BEACH

STRENGTH
Every 90 sec for 15 minutes:
2 Hang Squat Snatch
+ 1 Snatch Balance
*building in weight

WOD
5 Rounds for time:
5 Hang Power Clean
5 Power Jerks
5 Front Squats
5 Bar Facing Burpees
Rx: (155/105)

 

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Monday, May 7th, 2018 WOD

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STUDIO CITY

STRENGTH

Front Squat
1-1-1-1-1 perform a set every 2 minutes :
Build up to 95% 

WOD

“Witch’s Broom” (last performed 10/23/17)

with 1:00 minute Work and 1:00 minute Rest complete for time: 

100 Burpee box Jump Overs (24/20)

*Must Jump for RX
* 20 Minute time cap for today’s workout
*For every rep not completed @ 20:00 add 5 seconds per rep and add to 20:00 for score
**Lastly PLEASE don't cheat ; hold yourself accountable 

Accessory
25 Strict Pullups -Add weight or vest if advanced  
25 Kipping Pullups – work kipping or butterfly ;if advanced chest to bar
Then….50 V-ups in as few a sets as possible


HERMOSA BEACH

STRENGTH
4 sets
3 Bench press @85%
Rest 60 sec
3 Weighted pull ups
Rest 60 sec

WOD (15 min time cap)
3 Rounds for time:
20 Pull Ups
30 Double Unders
10 Strict Ring Dips
30 Double Unders
5/5 Kettlebell Snatch (53/35)
30 Double Unders 

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Friday, May 4th, 2018 WOD

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STUDIO CITY

“Magnum Moon”

EMOTM for 6 minutes:
5 burpees
2 snatches

Score: total load lifted
Example: athlete chooses 135 lbs as their weight
Minute 1: 135 x 2 = 260
Minute 2: 135x1, 2nd rep fail at 135= 135
Minute 3: 135 x 2 = 260
Minute 4: 135 x 1, 2nd rep fail= 135
Minute 5 :135 x 1, 2nd rep fail =135
Minute 6: 135 x 2 = 260
Score for part b – 1185 lbs lifted

Then…

“Bolt d’ Oro”
Complete as many rounds and reps as possible in 12 minutes of:

50 calories of rowing on concept 2 erg
40 toes-to-bar
30 alternating db snatch (50/35) 
20 muscle-ups

Accessory :
Mobility


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
odds: 3-5 Strict/Kipping Ring/Bar Muscle Ups
evens: 3 Touch & Go Power Snatch ( 135/95)

WOD
For time:
21 Thrusters (95/65)
100 Double Unders
15 Thrusters (95/65)
75 Double unders
9 Thrusters (95/65)
50 Double Unders

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Thursday, May 3rd, 2018 WOD

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STUDIO CITY

Run 1 ½ Mile for time

Then rest ….

“Noble Indy”

Complete as many rounds and reps as possible in 10 minutes of:
1 deadlift
1 hang power clean
1 front squat
1 push press

You must perform 7 chest to bar pullups any time the weight settles on the ground.

Men=115 lbs, women=80 lbs)

HERMOSA BEACH

A. Push Press
In 20 minutes, find 5RM, 3RM, and 1RM in that order

*keep volume low and choose jumps carefully to avoid misses

B. EMOM 12
1) 5/5 Plank KB Lateral Drags (20/12kg)
2) 7/7 KB Cross chops
3) 8/8 KB Snatches

*use same kettlebell for all exercises

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Wednesday, May 2nd, 2018 WOD

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STUDIO CITY

“Horsepower Hussle”
For time:

600 meters team run :
Each Athlete completes
25 single arm DB thrusters (50/35) RIGHT ARM
25 ft. Oh lunges (each athlete)

50 calorie bike or row (depending on class size)
Each athlete completes: 
25 single arm DB thrusters LEFT ARM
25 ft oh lunges

400 meter team run
Each Athlete completes:
25 single arm DB thrusters RIGHT ARM
25 ft oh lunges

30 calorie bike
Each athlete completes: 
25 single arm DB thrusters LEFT ARM
25 ft. Oh lunges

200 meter team run

Rules :
*Each team will have one DB -upon coming in from the run or bike
*Each member will complete 25 DB thrusters advancing every 5 feet every 5 reps and then lunging overhead 25 feet
*Partners will then pass DB to teammate so they can complete their set of 25 thrusters and lunges
*If the DB is put on the ground during the Lunges the athlete must start over from the beginning of lunges
*The lunges must be performed with the DB held OH

Accessory:
100 sit ups feet anchored –use your swole mate


HERMOSA BEACH

AMRAP in 30 minutes:

15 Chest to Bar Pull Up 

15 Hand Release Push Up

15 Sit Ups

30 Walking Lunges

60 Double Unders

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Tuesday, May 1st, 2018 WOD

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STUDIO CITY
STRENGTH
Push Jerk
5 - 5 - 5 - 5 - 5
Spend 18 minutes: Build up to a heavy 5 rep max

WOD
“Audible”
AMRAP in 9 minutes:
6 Strict Handstand Push Ups
9 Deadlifts (225/155)
30 unbroken Double Unders

ACCESSORY:
100 Air Squats - focusing on perfect form


HERMOSA BEACH
WOD
5 Rounds for total time:
10 Box Jump Overs (24/20)
500 meter Row
10 Overhead Squats (115/75)
mandatory 2 minute rest

SKILL (post wod)
Spend 15 minutes working
Double Unders*

*if you're proficient at DU, find your max unbroken set
 

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