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Thursday, August 30th, 2018 WOD

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STUDIO CITY

STRENGTH

Last week Super Strength before going into Sumo DL
Deadlift 2-2-2-2
Rope Climb 1-1-1-1
Bench Press 2-2-2-2 

Build up each set
NO Dropping on the DL
Perfect Form on the DL
**This week on the rope climb : focus on speed moving up the rope and efficiency moving down 

WOD

“The Master Chief”
Perform 4-3 minute Amrap of :

3 Power Cleans (155/105)
6 Push Ups
9 DB Squat (35/20)

Rest 1 minute between rounds for a total number of reps
Score is the number of reps performed over the 4 sets

Accessory
50 Lat Pull-downs in a hollow body

HERMOSA BEACH
STRENGTH
4 Rounds: 
3 Close-Grip Bench Press
(tempo 22X1)
rest 30 seconds
6/6 single-arm Ring Row
(tempo 3111)
rest 1 minute

WOD
5 Rounds:
:20 seconds of work | :40 seconds of rest
- Ring Support (hold)
- Row for Calories
- Chin Over Bar (hold)
- Assault Bike Calories

SCORE: Total Calories




 

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Wednesday, August 29th, 2018 WOD

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STUDIO CITY

STRENGTH
“Full Press” Perform one set every 1:30 building up each set for 9 total sets …[13:30 min]
Push Press 3-3-3
Push Jerk 3-3-3
Split Jerk 3-3-3

TEAMWOD

Teams of 2 : [16 minutes] 

8 minutes : Alternating full Rounds
6 Power Snatch (115/85)
6 Box Jumps (24/20)

immediately into … 

8 minutes : Follow the leader
10 Push Presses (115/85)
150 Run with Ball 

Accessory
As a class
2:30 Class plank
50 Partner situps

 


HERMOSA BEACH
STRENGTH
Day 5 - Smolov Jr Strength Cycle
BACK SQUAT
7 x 5 @ 75% 

WOD
AMRAP in 8 minutes:
1 * 2 * 3 * 4 * 5 *....
Cluster (95/65)
*perform 20 Double Unders between each set
(scale: 60 singles)

Score: Total # of Clusters

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Tuesday, August 28th, 2018 WOD

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STUDIO CITY

STRENGTH

Hang Power Clean
Perform one set of 3 reps every 1:30 for 9 minutes building up each set and focusing on the hook-grip and pulling under your weight without allowing the feet the “starfish”

WOD

“Saccharin Test “
Amrap 13 Minutes:

60 DB Snatch (50/35) Alternate Arms
50 Double Unders
40 Wall Balls (20/14) (2 sets of 20 for rx score)
30 KB Swings (24/16) 
20/15 Calorie Row 

Accessory 

3 sets
single arm DB seated Press 8 reps L Arm
8 Skull Crushers
single Arm DB seated Press 8 reps R Arm
8 Skull Crushers


HERMOSA BEACH
STRENGTH
Every 2 minutes for 12 minutes:
1 Snatch + 2 Snatch Balance

WOD
For time: (10 minute time cap)
Buy In: 30 Burpees
3 Rounds:
10 Pull Ups
10 Push Press (95/65)
Buy Out: 30 Burpees

ACCESSORY
Not for time:
8/8 Turkish Get Up

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Monday, August 27th, 2018 WOD

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STUDIO CITY

Practice/warmup the class in all things Handstands--
12 minutes/coaches choice
hspu
walks
shoulder taps etc. 

WOD 

“Suited Up”

Complete as many rounds in 18 minutes of :
400 meter run
12 Toes to Bar
8 DB Thrusters (35/25)
12 DB Walking lunges (35/25) in Hang position 

Accessory  
Strict Pullups test
How many can you do ?
Strict Ringdip test
How Many Can you do ?


HERMOSA BEACH
STRENGTH
Day 4 - Smolov Jr Strength Cycle
BACK SQUAT
6 x 6 @ 70% + 5-10lbs

WOD
For time: (15 min time cap)
3 Rounds:
10 Toes to Bar
20 Double Unders
30 Air Squats
Then...
1,000/800 meter Row
Then...
3 Rounds:
10 Toes to Bar
20 Double Unders
30 Air Squats

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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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