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Friday, July 20th, 2018 WOD

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STUDIO CITY

“Minute Men “
3 sets-
Every 90 seconds switch stations:
[1 minute of work :30 Rest]

  • Station 1 : 1 minute Max Assault Bike Calories
  • Station 2 : 1 minute Max Turkish Get-ups (16/12)(35/25)
  • Station 3 : 1 minute Max alt Pistols
  • Station 4: 1 minute Max KB Swings (24/16)

Then … 

“Monster Mash ”
For time:
21 - 15 - 9
Pull Ups
Dumbbell Snatch (50/35)
Burpees to a Plate 

**If pullups are your Jam … try going unbroken on the pullup sets for RX Plus score


HERMOSA BEACH
STRENGTH
4 Rounds:
6/6 single-leg Suitcase Deadlift
tempo 3111
rest 1 minute
10/10 Plyo Skaters
rest 1 minute

WOD
For time:
30 - 20 - 10
Kettlebell Swings (70/53)
V-Ups
Pull Ups
Goblet Squats
 

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Thursday, July 19th, 2018 WOD

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STUDIO CITY

Overhead Squat
3-3-3-3-3 (build up each set)

Then .. 

“Virtuous Pursuit”
For Time:

Row 1,000 meters
20 Squat Snatches (135/95)

Accessory : 2 sets
:45 Chinese Plank hold
:15 rest
:45 Accummulated L-Sit Hold
:15 rest

HERMOSA BEACH
STRENGTH
Every 90 seconds for 5 Rounds:
2 Hang Power Snatch
building in weight

WOD
With a 10 minute clock complete 4 rounds:
5/5 single-arm Dumbbell Shoulder to Overhead (50/35)
20 Double Unders
5/5 alt Dumbbell Snatch (50/35)
20 Mountain Climbers
then with remaining time... 
Max Reps Medball Cleans (20/14)
 

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Wednesday, July 18th, 2018 WOD

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STUDIO CITY

“Horsepower Hussle”
For time:

600 meters team run
25 single arm DB thrusters (50/35) rightarm
25 ft. Oh lunges (each athlete)

50 calorie bike or row (depending on class size) 
25 single arm DB thrusters left arm
25 ft oh lunges 

400 meter team run
25 single arm DB thrusters right arm
25 ft oh lunges 

30 calorie bike
25 single arm DB thrusters left arm
25 ft. Oh lunges 

Floater:
10 rope climbs (performed as a floater)

Rules :
Each team will have one DB -upon coming in from then run or bike
Each member will complete 25 DB thrusters advancing every 5 feet every 5 reps and then lunging overhead 25 feet -to pass DBV to partner so they can complete their set of 25 thrusters and lunges
The rope climbs can be completed at anytime during the wod and may be broken up any way between the teammates 

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


HERMOSA BEACH
SKILL
Spend 15 minutes working
Handstands
Muscle Ups

WOD
PART A

AMRAP in 10 minutes:
5 Bar Muscle Ups
10 no-push-up Burpees
25 Air Squats

immediately into...

PART B
AMRAP in 10 minutes:
5 Strict Handstand Push Up
10 Knees to Elbows
15/15 Walking Lunges

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Tuesday, July 17th, 2018 WOD

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STUDIO CITY

Split Jerk
3-3-3-3-3
Athletes will perform each set at the same weight
Like last week ; form should be maintained over load 

Then … 

“Bon Voyage”
Amrap in 12 minutes :

200 meter Run
15 Hang Power Clean (135/95)
10 Toes to Bar 

Accessory :
Work on Handstand Walks
Try and walk 15’ and turn around


HERMOSA BEACH
STRENGTH
3 Rounds: 
• 8 close grip Bench Press (tempo 31X1)
Rest 1 minutes
• 6 strict Pull Up (tempo 40X1)
(scale with jumping)
Rest 1 minute

WOD
AMRAP in 15 minutes:
25/20 Calorie Row
50 Double Unders
50 Abmat Sit Ups
25 Push Ups

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Monday, July 16th, 2018 WOD

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STUDIO CITY

Deadlift
3-3-3-3 ** 
ALL Sets must be performed at the same weight
NO DROPPING! 
**perform 8 strict ring dips after each set (if you need to use a band for the dips your score will still be RX ) 

Then… 

“Leathernecks”
Last Seen Nov.7.2017

For time :  
50 Box Jumps (24/20) 
25 HSPU  
40 Box Jumps  
20 HSPU
30 Box Jumps  
15 HSPU
20 Box jumps  
10 HSPU
10 Box Jumps  
5 HSPU 

**Scale HSPU with HS hold followed by seated DB press [11-15 minutes depending on skill of HSPU]
You may also scale the HSPU by reducing the number of reps to half (15-10-8-5-3) or (10-8-6-4-2) 

Accessory : 3 sets :
DB HEX CARRY 100 Meters
DB Waiter Walk right Arm 100 meters
DB Waitier Walk left arm 100 meters
Farmer Carry 100 meters


HERMOSA BEACH
STRENGTH
EMOM for 10 minutes:
M1: 3 Back Squats @ 80% tempo 20X1
M2: 5-10 strict Toes to Bar

WOD
3 Rounds for total time:
15 Burpees
10 Thrusters (95/65)
5/5 Front Rack Reverse Lunges (95/65)
Rest 2 minutes

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Friday, July 13th, 2018 WOD

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STUDIO CITY

Gymnast time Again:
Every 4 minutes For 12 minutes:
A) 2 rope climbs
B) 10 pistols + 10 Knees to elbows
C) 15ft Handstand Walk + 20 sec L-Sit hold 

WOD

“Black Cat Crossing”
Complete rounds of 21, 15 and 9 reps for time of:

Row 350/250 meters
Dumbbell Thrusters (50/35)
Dumbbell Box Step-Overs 

Accessory :
3 sets :
10 windsheild wipers on bar


HERMOSA BEACH
STRENGTH
Back Squat
3 x 10 bodyweight
1 x max reps bodyweight

record reps, record weight in notes

WOD
E3MOM for 5 Rounds:
2 Muscle Up
6 Box Jumps (24/20)
2 Deadlift (155/105)
2 Hang Power Clean (155/105)
2 Push Jerk (155/105)
6 Burpee Over Bar
30 Double Unders

Score: Total Reps (250 possible)
[each round is worth 50 reps]

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Thursday, July 12th, 2018 WOD

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STUDIO CITY

STRENGTH

EMOTM : For 10 minutes
Pause Snatch + Snatch
Optional :Increase weight every 2 rounds
**Pause Snatch = Snatch grip deadlift to bottom of knees , pause 2 full counts and proceed into lift 

For beginners :
Hang P. snatch + OHS + Power SNatch + OHS

WOD

“Big Cindy’s a 10” 

For Time :

10 Rounds of: 
5 Chest to Bar Pullups
10 Push-ups
15 Air squats

Accessory :
Mobilize for 30 minutes

HERMOSA BEACH
SKILL 
Handstand Push Up
*advanced athletes work deficit

Then, with a 2 minute clock find your
Max Rep Handstand Push Up
record on SugarWOD

WOD
Part A
For time:
50 Wall Balls (20/14)
record time
Rest 3 minutes, then...
Part B
For time:
50 Kettlebell Swings (70/53)
40 alt Lunges w/KB in goblet position (70/53)
30 Hand Release Push Ups
20 Chest to Bar Pull Ups
10 Toes to Bar

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Wednesday, July 11th, 2018 WOD

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STUDIO CITY

Teams of 2 — 

“Team Josie”

For time:
800m weighted run Split up in 400 meter segments (20lb med ball/14lb. Med Ball)
Then,
3 rounds of:  
30 Synchronized Burpees
Alternating with teammate : [you go , I go ] 
4 power cleans (155/105) 
6 front squats
Then, 
800m weighted run split up in 400 meter segments (20/14)

Accessory: 
3 rounds— 
10 Single leg KB DL
10 Reverse Flies
10 Bicep curls


HERMOSA BEACH
STRENGTH
Snatch Grip Push Press (back rack)
Perform 5 reps every 2 minutes for 14 minutes (7 sets)
building in weight

WOD
With a 14 minute clock:
Row 2,000 meters
in time remaining....
2, 4, 6, 8, 10...etc
Power Snatch (95/65)
Burpee over Bar

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Tuesday, July 10th, 2018 WOD

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STUDIO CITY

STRENGTH

Split Jerk
4-4-4-4-4
Build Up each set maintaining perfect form ; practice perfect footwork before increasing the load
HOLD THE STANDARD 

WOD

“Broken Mirror”
3 rounds for time :

200 meter shuttle run (out 50, back to start , out to bus stop, back to start , out 200 ,back to start ) 
30 Unbroken Double Unders
20 Single Arm DB OH lunge / DB in Rack Position [10 R/10 L ] (50/35)
20 Alternating DB Snatches (50/35) 

Accessory :
4 sets
Strict Pullups 5-5-5-5
Kness to Elbows 5-5-5-5


HERMOSA BEACH
STRENGTH/SKILL
Clean & Jerk
5 x 5
-focus on technique and flow between movements
-work on touch-n-go

WOD
EMOM for 16 minutes:
3 touch-n-go Power Clean (95/65)
6 Box Jumps (24/20)
9 Air Squats

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Monday, July 9th, 2018 WOD

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STUDIO CITY

STRENGTH

Deadlift 4-4-4-4**
Complete all 4 sets with the same weight
DO NOT Drop ; All reps must be touch n go
**Complete 6 Handstand Push ups After each round

WOD

"Full Cache"

Amrap 15 minutes:
14 Box Jumps
12 Hang Power Cleans (115/80)
10 Unbroken Toes to Bar 

Accessory :
Bike (outside) 
Max Calories in 5 minutes


HERMOSA BEACH
STRENGTH
Using 2 Kettlebells perform 3 unbroken sets for 5 rounds:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1/1 Front Rack Lunges
1 Push Press

*weight stays the same throughout
*rest as needed between rounds

record weight

WOD
For time: (20 min time cap)
100 Thrusters* (95/65)
*everytime you break complete
10 Double Unders & 10 Abmat Sit Ups

 

 

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Friday, July 6th, 2018 WOD

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STUDIO CITY

“Big Clean Complex “

6 Sets of the following Complex :

High Hang Squat Clean + Hang Squat Clean+ Squat Clean +Push Press
High Hang Squat Clean + Hang Squat Clean+ Squat Clean +Push Jerk
High Hang Squat Clean + Hang Squat Clean+ Squat Clean +Split Jerk

Rules :
**Build up in each set if form is maintained
**Complex must be completed with out dropping or re-gripping
**High hang denotes anywhere Above the mid-thigh
**There is no time to this workout ;only top loads
**Must complete all 6 sets in order to log a score

Time Permitting:
Rope Climb Practice


HERMOSA BEACH
STRENGTH
Every minute on the minute for 10 minutes:
1 Back Squat @ 85%

WOD
2 Rounds for total reps:
1 minute max effort Kettlebell Swing (70/53)
2 minutes rest
1 minute max effort Calories Assault Bike
2 minutes rest
1 minute max effort Jumping Lunges (6")
2 minutes rest

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Thursday, July 5th, 2018 WOD

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STUDIO CITY

STRENGTH

Bench Press
7-7-7-7
Complete 15 Ft Handstand Walk After each set

WOD

“Diane” 
21-15-9

Deadlift (225/155)
Handstand Push-ups

Then…

Complete 50 Pistols for time

HERMOSA BEACH
SKILL
Pistols

WOD
AMRAP in 30 minutes:
30 Box Jumps (24/20)
25 Wall Ball (20/14)
20 Push Up
15 Pull Up
10/10 Pistol

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Wednesday, July 4th, 2018 WOD

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STUDIO CITY

HERO PARTNER WOD

"BULL"

Teams of 2 :

2 Rounds for time :

200 Double Unders (100 Double Unders each ; Switching every 50 reps) 
50 Overhead Squats (135/95) (Switch every 10 )
50 Pull-ups (Switch Every 10 reps )
Run 1 mile ( Switch every 400 meters )

** 1 Bar per team
** on the OHS and Pullups ; one partner will do one more set on one round and then the next round the other teammate will do one more round

** Partners must high five each other in order to switch on all movements

 

U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.


HERMOSA BEACH

Happy 4th of July

CLOSED

HeroBullBarrett.jpg

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Tuesday, July 3rd, 2018 WOD

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STUDIO CITY

STRENGTH

Push Press
3-3-3-3

WOD

AMRAP in 18 Minutes :

30 Calorie Row
15 Toes to Bar
30 Hang Power Cleans (135/95)


HERMOSA BEACH
STRENGTH 
5 sets:
3 Push Press @ 80%
rest 1 minute
3-5 Ring Muscle Ups
rest 1 minute

WOD
3x AMRAP in 2:30:
10 Handstand Push Ups
15 Burpees over Rower
Max effort Calorie Row
rest 2:30 between 

Score: Total Calories

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Monday, July 2nd, 2018 WOD

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STUDIO CITY

STRENGTH 

Snatchy- Snatch Complex :
Hang Snatch + Squat Snatch

Complete 5 sets building up

WOD

“Barbed wire”
3 Rounds for time :

20 Power Snatches (95/65)
20 Box Jump Overs (24/20)

Accessory
4 sets :
10 DB Biceps Curls each arm
10 DB Rows each Arm
10 Hollow rocks holding a 5 LB DB


HERMOSA BEACH
STRENGTH 
Every 2 min for 10 min:
1 Power Clean + 3 Front Squats
building in weight

WOD
For time:
20-15-10-5 Goblet Squats (70/53)
80-60-40-20 Double Unders
20-15-10-5 Toes to Bar

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