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Wednesday, April 24th, 2019 WOD

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STUDIO CITY

Yin and Yang”

IN TEAMS OF 2

IN 12 MINUTES OF:

ATHLETE ONE COMPLETES

7 Burpees Over the Bar

7 HANG Power Cleans (135/95)

7 Front Squats (135/95)

ATHLETE 2 ROWS FOR MAX CALORIES

Upon completion of round the athletes will switch and athlete 1 will become the rower while Athelte 2 will complete the triplet

The score for this Amrap will be the number of calories rowed + the numbers of reps completed in the triplet

REST UNTIL THE RUNNING CLOCK REACHES 15:00, AND THEN…

In teams of 2 :follow the leader

Complete as many rounds and reps as possible in 12 minutes of:

9 Deadlifts (205/135)

9 Russian KB Swings (32/24)

3 Ring Muscle Ups

200 Meter Team Run with Med Ball

Accessory :

Stretch for 15 minutes –Pick 5 streches and move through them every 3 minutes


HERMOSA BEACH
SKILL
Handstand Walks

WOD
Every Minute on the Minute for 30 Minutes:
M1: 10 Handstand Push Up
M2: 20 Abmat Sit Ups
M3: 15 Box Jumps (24/20)
M4: 20 Kettlebell Swings (53/35)
M5: 10 Burpee Pull Ups
M6: Rest

Total Reps = 375 possible

(during your rest each round, calculate how many missed reps)

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Tuesday, April 23rd, 2019 WOD

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STUDIO CITY

“Tickled..”

As Many rounds as possible in 10 minutes :

10 Power Snatch (115/80)

15 Calorie Row

Rest 2 minutes

“Pink “

As Many Rounds as possible in 10 minutes :

15 Box Step Ups with KB

10 Strict HSPU

Accessory :

Practice L-Sits for 7 minutes today then

Test

Max set of L- Pullups

HERMOSA BEACH
STRENGTH
PUSH JERK
5 x 5
same weight

WOD
For time:
40 - 30 - 20 - 10
Front Rack Forward Lunges (135/95)
Double Unders

Every 2 minutes perform 10 Push Press (135/95) (starting at 2:00)

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Monday, April 22nd, 2019 WOD

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STUDIO CITY

Back Squat

7-7-7-7

All sets will 75% [last load of last week’s squats]

Perform a set every 3 minutes

Then…

“ Bunny Up “

AMRAP in 12 Minutes:

12 Thrusters (105/75)

12 Box Jumps (24/20)

12 Toes to Bar

Accessory

Three sets of:

Single Arm Dumbbell Row x 8 reps each arm

Rest as needed

Banded Pull-Aparts x 30-40 reps

Rest as needed



HERMOSA BEACH
STRENGTH
Snatch Grip Deadlift
5 x 5
same weight

WOD
3x AMRAP in 3 minutes:
3 Power Snatch (135/95)
3 Hang Power Snatch (135/95)
6 Bar Facing Burpees
12 Chest to Bar Pull Ups

1 minute rest between AMRAPs
Pick up where you left off
Total Rounds + Reps

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Friday, April 19th, 2019 WOD

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STUDIO CITY

“The Bear Complex”

5 Rounds for MAX Load:

Each Round is consisted of 7 Cycles of the following complex :

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rules :

You must hold on to the Barbell for the entire set for a set to be counted

You CANNOT combine more than two movements together (ex: no Squat Clean thrusters )

You MUST complete all 5 sets or you may not log a score

You may Push Jerk the Push Press today

No re-grip or pausing at the bottom of the power clean

You may “rest” in the front rack , back rack , OH , or hang position

Accessory : Have a lovely and safe weekend

HERMOSA BEACH

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Thursday, April 18th, 2019 WOD

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STUDIO CITY

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps

Then…

“DEUCE DULCE”

For Separate Times :

2 rounds :

Row 1,000 meters

Rest 5 minutes

Slowest time recorded for Score

Accessory : Mobility for 20 minutes





HERMOSA BEACH
STRENGTH
A. Dumbbell Bench Press
4 x 8 tempo 30X1
rest as needed
B. Kettlebell Windmill
4 x 8/8
rest as needed
C. Bent Over Barbell Row
4 x 8 tempo 2020
rest as needed

WOD
AMRAP in 16 minutes:
20 Russian Kettlebell Swings (70/53)
17 Sit Ups
13 Push Ups
10 Pull Ups

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Wednesday, April 17th, 2019 WOD

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STUDIO CITY

Back Squat

7-7-7-7

Perform a set every 3 minutes

Building up to 75% of last known 1RM

Then …


“Heartbreak Ridge “

Teams of 2. –

15 Minute AMRAP –

21 Burpees to a PLATE( Synchronized)

15 Calorie Row [Each]

12 Power Clean (135/95) *6 each TNG

9 Box Jump (30/24) [each]

6 Bar Muscle Ups *3 each

200 meter team run

Accessory :

Practice Handstand Walking for 10 minutes



HERMOSA BEACH
STRENGTH
SQUAT CLEAN & JERK
Spend 8 minutes building to a heavy single
rest 2 minutes
then
EMOM for 5 minutes
1 Squat Clean & Jerk @ 80%

WOD
AMRAP in 9 minutes:
1, 2, 3, 4, 5...etc
Hang Power Clean (135/95)
Front Squat (135/95)
Push Jerk (135/95)

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Tuesday, April 16th, 2019 WOD

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STUDIO CITY

Snatch Day

Every 2 minutes for 6 Minutes (3 sets )

2 High Hang Squat Snatch

*Barbell cannot go below mid- thigh

Then…

Every 2 minutes for 6 minutes ( 3 sets)

2 Hang Squat Snatch

* barbell cannot pass below the knee

Then right into …

Every 2 minutes for 6 minutes (3 sets)

2 Squat Snatches

* from the floor –do not have to be TnG

Record all loads for each set – build up and work on technique and perfecting the bar path

Finally ...

“Unbroken Annie”

50-40-30-20-10

Unbroken Double Unders **

Sit-ups

**For every Break in DU perform a :20 L-Hang from the Bar [Scale: knees to Chest ]

Accessory :Two sets
Nose to Wall Handstand Hold x 30 seconds
Shoulder Circles x 10 reps *use 5lbs
Ring-Rows x 10 reps

HERMOSA BEACH
STRENGTH
Pull Up
4 x 8 - tempo 2020
rest 1 minute
Strict Chin Up
4 x 8 - tempo 2020
rest 1 minute

WOD
PART A
4 Rounds- :20 hold | :20 sec rest
Chin over Bar hold
Ring support L Sit hold
Handstand Hold

rest 2 minutes then…

PART B
AMRAP in 6 minutes:
5 Kipping Handstand Push Ups
8 Alt Dumbbell Snatch (50/35)
20 Double Unders

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Monday, April 15th, 2019 WOD

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STUDIO CITY

“Pay the MAN”

4 Rounds for Time:

400 meter Run

6 Strict Pullups

12 DB Shoulder to OH (50/35)

400 Meter Run

6 DB Hang Squat Cleans (50/35)

12 Single KB Step Up to Box (24kg 24in /16kg 20in)


Accessory : pay your taxes

Then…

Practice L-sits for 10 minutes

HERMOSA BEACH
STRENGTH
SNATCH GRIP DEADLIFT
Spend 8 minutes building to a heavy, without form breakdown
then…
4 x 3 tempo 3030

WOD
For time:
40/32 Calorie Row
rest 2 minutes
3 Rounds:
10 Deadlift (225/155)
15 Toes to Bar
20 Wall Balls (20/14)

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Friday, April 12th, 2019 WOD

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STUDIO CITY

Snatch Day

Perform a set of the complex every 2 minutes for 12 minutes :

Snatch Grip Deadlift
Hang Squat Snatch
Squat Snatch

*Today you may Drop between the Hang Squat Snatch AND the Full movement to re-set up your position*

WOD

“Rowdy Rassler”

Amrap in 10 minutes of :

3 Bar Muscle ups
6 Strict Handstand Pushups
12 DB walking Lunges (35/25)

HERMOSA BEACH
SKILL
Double Unders
advanced athletes: Triple Unders

WOD
For time:
100 Double Unders
10/10 Dumbbell Snatch (50/35)
10 Overhead Squat (135/95)
-
80 Double Unders
8/8 Dumbbell Snatch (50/35)
8 Overhead Squats (135/95)
-
60 Double Unders
6/6 Dumbbell Snatch (50/35)
6 Overhead Squats (135/95)
-
40 Double Unders
4/4 Dumbbell Snatch (50/35)
4 Overhead Squats (135/95)
-
20 Double Unders
2/2 Dumbbell Snatch (50/35)
2 Overhead Squats (135/95)

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Thursday, April 11th, 2019 WOD

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STUDIO CITY

“Snake Charmer”

Every 10 minutes, for 30 minutes (3 sets) for max calories/reps of:
2 Minutes of Rowing (for calories)
1 Minute of Toes to Bar
1 Minute of Unbroken Russian KB Swings (32/24) 
2 Minutes of Assault Bike (for calories)
400 Meter Run

*Note number of calories/reps achieved in each set. You can take your time on the 400 meter run, but make sure your focus during that run is to mentally and physically prepare yourself to reproduce or improve upon your previous set’s effort.*

Accessory :

Mobility for 20 minutes




HERMOSA BEACH
SKILL
Rope Climbs
advance athletes: Legless

WOD
For time
Buy In: 1,000 meter Row
3 Rounds:
12 Shoulder to Overhead (95/65)
12 Toes to Bar
2 Rope Climbs
Buy Out: 30 Burpees

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Wednesday, April 10th, 2019 WOD

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STUDIO CITY

“Lady Viper and Tanto”
Teams of 2 for max reps

2 Rounds
3 Minute Amrap :

200 meter Team Run with a Med Ball + MAX Synchronized Burpee Box Jumps(24/20)

Immediately into …

3 minute Amrap :

200 meter Team run with a Med Ball + Max Wall Balls while partner hangs from Bar

Immediately into ….

3 minute Amrap : 200 meter Team Run with a med Ball + Row for Calories while partner hold KB/DB(75/50) in hang position (one athlete will hold and row the entire round ; the next round the athletes will switch positions).

*Every time the athete drops the weights the teammate must Stop rowing*

Accessory :

Pick a gymnastics skill to practice for 15-20 minutes




HERMOSA BEACH
STRENGTH
Front Squat - tempo 33X1
5 x 5
from the ground

WOD
3x 3 min AMREP
21 Kettlebell Swings (53/35)
15 Goblet Swats (53/35)
9 Deadlift (185/135)
Max Wall Balls (20/14)

Rest 1 minute between

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Tuesday, April 9th, 2019 WOD

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STUDIO CITY

Deadlift
5-5-5-5 All Sets should be the same load
*No Dropping*
**Please use Traditional Grip no mixed Grip**
***Perform 5 ring Dips after each set***

Then …

“Isabel – ancy”

4 Rounds For time :

Run 400 meter
20 DB Alternating Snatches(50/35) / 10 Hang Squat Snatches (95/65)

*In this workout today ; athletes will alternate movements given the round*

**In rounds 1 and 3 they will perform the Alternating Snatches AND**

***In Rounds 2 and 4 they will perform the hang Squat Snatches***

****A 400 meter run will performed at the start of each round****

(Coaches if you have large classes you can start half the class on opposite movements)

Accessory:

Weighted Plank x 45 seconds
Rest 60 seconds
Barbell Glute Bridges x8 reps 
Rest 60 seconds
Side Plank x 45 seconds each side
Rest 60 seconds


HERMOSA BEACH
SKILL
Kipping Handstand Push Ups
Deficit Handstand Push Ups

WOD
AMRAP in 10 minutes:
10 Box Jump (24/20)
5 Handstand Push Up
10 Walking Lunges (50/35)
25 Abmat Sit Ups

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Monday, April 8th, 2019 WOD

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STUDIO CITY

WOD 

Clean Complex

Perform a set every 1:30 for 9 minutes of the following:

Hang Squat Clean
Front Squat
Squat Clean Thruster

*This complex should be performed without dropping or re-gripping the bar until the entire set is complete*

Then …
“Forced Edge”

Amrap in 13 minutes of the following :

Row 350 meters / 250 meters
10 Strict Pullups
20 Deficit Pushups on Plate

*Hands will be on plate and chest must touch the floor each time*

Accessory :
Practice L-sits for 10 minutes
Try an L-pullup


HERMOSA BEACH
SKILL
Butterfly Pull Ups

WOD
5 rounds for time:
4 Touch-n-Go Power Clean (155/105)
6 Burpee Over Bar
8 Pull Ups
10 Calorie Row

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Friday, April 5th, 2019 WOD

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STUDIO CITY

Practice Bar Muscle ups and variations and progressions to start the journey to get there 
If BMU are easy for you – Strict is where you can go either ring or bar 

WOD 

“Parched”

Complete as many rounds and reps as possible in 13 minutes of:

500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

HERMOSA BEACH
SKILL
Handstand Walk
Find your Max distance Handstand Walk

WOD
AMRAP in 12 minutes:
5 unbroken Bar Muscle Ups
100ft Shuttle Run
15 unbroken Wall Balls (20/14)
50ft Bear Crawl

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Thursday, April 4th, 2019 WOD

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STUDIO CITY

“Invictus Mastery”
Every 8 minutes for 40 perform 

20/15 Calories on the Assault Bike 
15 Strict Toes to Bar ** Modify number per round based on skill 
10 Double DB or KB Front Squats AHAP (suggested : m-24kg/f-16kg )
400 meter Run ** modify based on engine [200 meter Run ] 

Record time per each round -ion the Sugar wod record the slowest completed 

Accessory : 
30 minutes foam rollers 




HERMOSA BEACH
STRENGTH
Overhead Squat
8 - 8 - 8 - 8 tempo 2111
rest 2 minutes between sets

WOD
AMRAP in 14 minutes:
6/6 Kettlebell Snatch (53/35)
12 Deadlift (185/135)
6/6 Pistols
12 Burpees

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