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Friday, August 24th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat 5-5-5-5
Build up each set ….

WOD

“Twinkle Toes”
4 sets For Max reps :

2 minutes Max Calorie Row
1 Minute Toes to Bar
1 minute Burpee Box Jump Overs (24/20)
1 Minute Rest (Thank you)


HERMOSA BEACH
STRENGTH
Day 3 - 'Smolov Jr' Strength Cycle
BACK SQUAT
8 x 4 @ 70%

WOD
AMRAP in 10 minutes:
20 Wall Balls (20/14)
10 Strict Pull Ups

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Thursday, August 23rd, 2018 WOD

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STUDIO CITY

Superset Strength 

Deadlift 3-3-3-3
Rope Climb (legless for Advanced ) 1-1-1-1
Bench Press 3-3-3-3

Build up each set
Alternate movements
*No dropping DL on last rep
** No Rounding those backs to make the Lift!!

WOD

For Time: [12 minute time cap]
“ Fran “ 
21-15-9
Thrusters (95/65)
Pullups

Accessory  
Mobilize your bod

HERMOSA BEACH
WOD
Part A:
ASSAULT BIKE
Every 3 minutes for 3 Rounds:
:20 sec Max Effort Calorie Sprint

record total calories

Part B:
2 Rounds for time:
10 Handstand Push Up
20 Burpee Box Jump Overs
30 Hang Power Clean (135/95)
40 Abmat Sit Ups
50 Double Unders



 

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Tuesday, August 21st, 2018 WOD

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STUDIO CITY

STRENGTH

Hang Power Clean
4-4-4-4-4
Complete a set every 2 minutes for 10 minutes focusing on getting under the bar and working on keeping the hook grip

WOD

"Super Bee"

3 rounds for time :

400 meter Run
10 Box Step Ups (24/20) (50/35) *
10/7 Strict Supinated Pullups
* hips must come to full extension at the top of the box


HERMOSA BEACH
STRENGTH
Shoulder to Overhead Complex
Every 2 minutes for 4 rounds:
3 Push Press
+ 2 Push Jerk
+ 1 Split Jerk
build in weight each round

WOD
For time:
30 Power Clean & Jerk (95/65)
 5 Bar Muscle Up
20 Power Clean & Jerk (115/75)
 5 Bar Muscle Up
10 Power Clean & Jerk (135/95)
 5 Bar Muscle Up

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Monday, August 20th, 2018 WOD

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STUDIO CITY

4 sets for LOAD :

5 Hang Squat Snatch L arm
5 Strict Ring Dips
5 Hang Squat Snatch R arm

WOD

“3,2,1” 
AMRAP 15 Minutes :

10 Power Cleans (50/35)
20 Wall Balls (20/14)
30 Double Unders


HERMOSA BEACH
STRENGTH
Day 1 - 'Smolov Jr' Strength Cycle
BACK SQUAT
Find your 1 rep max
Then....
6 x 6 @ 70%

WOD
For time:
30 - 20 - 10
Kettlebell Swings (70/53)
Box Jumps (30/24)
Toes to Bar

 

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Friday, August 17th, 2018 WOD

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STUDIO CITY

STRENGTH

Back Squat
6-6-6-6

WOD

“Rowdy Romp“
3 sets : 4 minute Clock 

Row 500/400 meters
Max Single Arm OHS with DB/KB (35/20)

Accessory
Mobility for 20 minutes


HERMOSA BEACH
STRENGTH/SKILL
5 Rounds:
3 Push Press @ 80%
rest 1 minute
1-3 Strict Muscle Ups
rest 1 minute

WOD
4 Rounds for time: (20 min time cap)
4 Bar Muscle Ups
8 Handstand Push Ups
12 Overhead Squats (95/65)
16 Toes to Bar
 

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Thursday, August 16th, 2018 WOD

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STUDIO CITY

Superset Strength

Deadlift 4-4-4-4
Bench Press 4-4-4-4

Build up each set
Alternate movements
*No dropping DL on last rep
** No Rounding those Backs to make the Lift!!

WOD

“Spicy Stampede”
Amrap in 15 minutes :
25 ft. Walking Lunge with one DB OH and one DB in Rack Position (50/35)
8 Chest to Bar Pull-ups
25 ft. Walking Lunge with one DB OH and one DB in Rack Position (50/35)
8 Hang Power Cleans (135/95)

Accessory
400 meter Farmer Carry

HERMOSA BEACH
STRENGTH
Every 2 minutes for 6 Rounds:
1 Clean Pull + 1 Power Clean + 1 Squat Clean

WOD
For time: (15 minute time cap)
50 - 40 - 30 - 20 - 10
Russian Kettlebell Swings (53/35)
Double Unders
Abmat Sit Ups

 

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Wednesday, August 15th, 2018 WOD

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STUDIO CITY

STRENGTH

“Press Conference”
Complete one set every 3 minutes for 12 minutes[4sets] Build up each set finding a daily heavy
1 Push Press + 1 Push Jerk + 1 Split Jerk

WOD

“Rascal Roundup”

2 rounds for Max Reps: (18 minutes)

3 minute Amrap :
200 meter Team Med Ball + Max Box Jumps (30/24)

3 minute Amrap : 
200 meter Team Med Ball Run + Max Handstand Push-ups 

3 minute Amrap :
200 meter Team Med Ball Run + Max Synchronized DB Snatch (alternating Arms) 

** There is no rest between the first and second round 

Accessory : 
5 sets : elevated ring rows x7
Alternating with
5 sets : bicep curls x 14 reps alternating arms


HERMOSA BEACH
SKILL
Rope Climbs

WOD 
EMOM for 20 minutes for Total reps:
M1: 18/14 Calories on Rower
M2: 14/10 Pull Ups
M3: Max Burpees over Rower
M4: Rest

Subtract all missed reps from M1 & M2 from total number of burpees, than calculate score.

Score: Total Burpees
 

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Tuesday, August 14th, 2018 WOD

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STUDIO CITY

“Country Two Step “

For Time Complete :

800 Meter Run
50 Wall Balls(20/14) [25reps must be done unbroken]
40 Burpees to Plate (55)
30 KB Swings (24/16)
20 Power Snatch (115/85)
800 Meter Run 

Then after … 
Complete 50 Weighted Sit-ups [use DB for Situps and keeping the DB connected to body ; feet may be anchored] 

Accessory : 4 sets
1 :2 [12 minutes ]  
1 minutes Max Assault bike Sprints
2 minutes rest


HERMOSA BEACH
STRENGTH
Hang Power Snatch
6 x 3 @ 75-80%
rest 90 sec between sets

WOD 
AMRAP in 12 minutes:
10 Push Press (95/65)
10 Chest to Bar Pull Ups
10 Lateral Box Jump Overs (24/20)
 

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Monday, August 13th, 2018 WOD

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STUDIO CITY

Strength
Complete 1 set every 3 minutes for 15 minutes of the following …
5 DB Hang Squat Snatch R arm
5 DB Hang Squat Snatch L arm
Handstand Walk Practice (5-15 feet)
[Scale— Wall Walks or Shoulder taps ] 

WOD 

“Armadillo Crossing”
For Max Reps 

Max Calorie Row in 5 minutes 

Immediately into … 

8 minutes AMRAP of :
5 Power Cleans (165/115)
10 Toes to Bar 

Accessory 
5-5-5-5-5 Strict Pullups
In between each set complete 25 sec L-sit Hold either in rings or in p-bars


HERMOSA BEACH
STRENGTH
4 rounds:
4 Back Squat (tempo 22X1)
rest 1 minute
8 Kettlebell Windmills
rest 1 minute

WOD
For time: (13 minute time cap)
30 - 20 - 10
Alt Front Rack Reverse Lunges (95/65)
Toes to Bar
Single-arm Dumbbell Thrusters (50/35)

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Friday, August 10th, 2018 WOD

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STUDIO CITY

Back squat
8-8-8-8 build to a heavy set of 8 

WOD

“Direct objective “
Amrap in 13 minutes :

Row 1,000 meters
Then in time remaining complete as many rounds of :
8 hang squat cleans(135/95)
4 bar muscle ups OR 8 chest to bar pull-ups
8 DB Deadlifts (50/35)


HERMOSA BEACH
SKILL
H A N D S T A N D S
EMOM for 9 minutes against the wall:
M1: 3-6 Kick Ups
M2: 30 sec Handstand Hold (accumulated)
M3: 6-8 Shoulder Taps
advanced athletes perform freestanding

WOD
2x AMRAP in 10 minutes:
mandatory 2 min rest between
50 Double Unders
25ft Handstand Walk
15 Toes to Bar
10 Calorie Row
5 Squat Clean (155/105)
 

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Thursday, August 9th, 2018 WOD

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STUDIO CITY

Muscle up time : 
Practice muscle up transitions and ring dips
Paired with rope climbs 

For time: 
50 double-unders
5 squat snatch
50 double-unders
4 squat snatch
50 double-unders
3 squat snatch
50 double-unders
2 squat snatch
Add weight to the snatch each round.

Men: 115- 135 - 145 - 155 - 185
Women: 85 - 95 - 105 - 115 - 120

HERMOSA BEACH
SKILL 
Muscle Ups
Pistols

STRENGTH
Front Squat - pause at bottom
5 x 5 @ 60-65%

WOD
AMRAP in 12 minutes:
10 Muscle Ups
10 Shoulder to Overhead (135/95)
15 Chest to Bar Pull Ups
20 Pistols
 

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Wednesday, August 8th, 2018 WOD

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STUDIO CITY

Team wod –Studio city

“45 Degrees”
Teams of 2 : Follow the Leader

In 12 minutes perform as many rounds as possible of:
15Cal /12 Calorie Row
12 Bench Press (135/85)

Rest 3 minutes

In 12 Minutes perform as many rounds as possible of:
15 Calorie/12 Calorie Assault Bike
15 KB Swings (24/16)

Rest 3 Minutes

In 12 Minutes perform as many rounds as possible of:
Run 200 Meters with a medball (20/14)
12 Toes to Bar


HERMOSA BEACH
SKILL/STRENGTH
Find your Max Distance Broad Jump
Find your Max Height Box Jump

WOD
AMRAP in 30 minutes:
10 Box Jumps (30/24)
15 Push Ups
20 Dual Kettlebell Deadlift (70/53)
15 unbroken Wall Balls (20/14)
10 Kettlebell Swings (70/53)
 

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Tuesday, August 7th, 2018 WOD

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STUDIO CITY

“Bad Fight”
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of Deadlifts (205/135)
1 minute of box jumps (24/20)
1 minute of DB Snatch (50/35)
1 minute of Burpees
Rest 1 minute
Score: record max reps


HERMOSA BEACH
STRENGTH
Every 30 seconds for 8 minutes:
Hang Power Snatch

WOD
For time:
Buy In: 500 meter Row
3 Rounds:
12 Power Snatch (95/65)
12 Toes to Bar
12 Alt Dumbbell Snatch (50/35)
24 Abmat Sit Ups
Buy Out: 500 meter Row
 

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Monday, August 6th, 2018 WOD

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STUDIO CITY

Clean and jerk touch n go
Perform 5 sets of 5 touch n go clean and jerks building up each set for a daily 5rep max 

WOD 

“Burden Balance” 
Amrap in 15 minutes of : 
150 meter run
50 foot D.B. OH LUNGES (25 feet D.B. on shoulder / D.B. overhead- then vice versa )
10 DB PRESS +DB Box Step-Up
M:40-45
F: 25-30


HERMOSA BEACH
STRENGTH
Front Squat from the ground
4 x 5  (tempo 32X1)

WOD
For time: (12 min time cap)
21 Front Squats (95/65)
9 Burpee Over Bar
15 Front Squats (115/75)
15 Burpee Over Bar
9 Front Squat (135/95)
21 Burpee Over Bar

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Friday, August 3rd, 2018 WOD

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STUDIO CITY

“Game Ready”
4 Rounds for max Reps:

Minute1-2: Run 200 meters+Max Double Unders
Minute 3 : Max Pullups
Minute 4 : Max DB Hang Power Clean and Jerks (50/35)
Minute 5 : Burpee Box Jumps Overs(24/20) 

Rest 1 minute Between Rounds 

Time permitting:
Gymnastical Skillz : Building From last week
Work on combining pistols rope Climbs and Handstand walk together 

15 Minutes : For quality of movement and control of all skillz
(1) 15-20 foot Handstand walk
10 Alternating Pistols
1 Rope Climb (try legless advanced)


HERMOSA BEACH
STRENGTH
Every 2 minutes for 5 sets:
1 Power Clean + 3 Split Jerk
building in weight
focus on form/technique

WOD
EMOM for 20 minutes:
M1 - 10 Russian KBS (70/53) + 10 Lateral Box Jump Overs (24/20)
M2 - 10 V-Ups + 30 Mountain Climbers
M3 - 12/9 Calorie Assault Bike + 5 Burpees
M4 - rest

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