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Tuesday, May 21st, 2019 WOD

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STUDIO CITY

Every 90 secs for 6 Minutes (4 sets)

Hang Snatch Pull + Hang Snatch

Then…

Every 90 secs for 6 minutes (4 sets)

2 Below the knee Squat Snatches

Beg- Start in Hang and descend to below knee

Adv-Start from ground , Pause @ position then pull

Then right into …

Every 90 secs for 6 minutes (3 sets)

2 Squat Snatches

* from the floor –do not have to be TnG

Complete for Quality of movement : 3 rounds

10 Supinated Grip Bent over Barbell Row

15 Banded Good Morning (use purple or green bands)

20 Nose to wall Handstand Holds (scale wall walk)

Then time permitting ..

Practice Handstands and Handstand walking for the remainder in class

Accessory :

100 Weighted Sit -ups

Slow and controlled repetitions

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Monday, May 20th, 2019 WOD

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STUDIO CITY

Back Squat

3-3-3-3

This week all sets will be the same load as last week’s final set

The loads should be between 85-90%

WOD

“Baby M “

Dust off those weighted vests and give this a go

Pre-murph training

3 rounds for time: (weight vest optional)

[Rd1]600 meter run , [rd2 ] 400 meters, [rd3] 200 meters

25 UNBROKEN Air Squats (no vest 25/15 Goblet squat) Please focus on full hip extension@ top

15 Plate deficit Push- Ups ( no worms) Please keep body tight while lowering and pressing out

Accessory : 3 sets

10 Weighted Pullups

10 Hanging hip touches

10 v-ups

10 seconds freestanding Handstand hold


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Friday, May 17th, 2019 WOD

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STUDIO CITY
“Push Conference”

Complete a set every.2 minutes for 12 minutes of the following complex :

Push Press+ Push Jerk + Split Jerk (From the rack )

WOD

“Pumped Kicks”

Complete as many rounds and reps as possible in 10 minutes of:

50 Double-Unders

15 Toes to Bar

10 Power Cleans (155/105 lbs)

Accessory :

50-40-30-20-10

Sit Ups and Seconds in Plank hold

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Thursday, May 16th, 2019 WOD

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STUDIO CITY

“Power Hour Part Deux”

Sumo Deadlift

4-4-4-4 (no dropping , no mixed Grip )

Superset with ..

Bench Press

4-4-4-4

Then ..

“Cruella Deville”

For Time:

Run 1 mile

200 meter Farmer Carry (50/35)

Row 1000 meters

Accessory : Practice Handstand Walking for 10 minutes

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Wednesday, May 15th, 2019 WOD

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STUDIO CITY

Teams of 2 ; For Time:

33 Synchronized Burpees with Partner

WOD

Alternating full rounds with teammate :

10 rounds total (5 each Athlete )

Run 150 meters

7 Chest to Bar Pullups

7 Front Squats (135/95)

7 Strict Handstand Push-ups

Accessory :3 sets

45 sec. DB HEX Hold

rest 15 secs.

45 secs . Db Bicep Curls (dbl ;keep it light and fast )

rest 15 Secs .

45 Sec. Mountain climbers

rest as needed between sets

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Tuesday, May 14th, 2019 WOD

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STUDIO CITY

Snatch Complex :

Snatch High Pull + Hang Snatch + Snatch

Perform a set every 2 minutes for 12 minutes building up in each IF the technique and form is maintained --- otherwise keep it light , tight and right

WOD

“Water Country”

Females:

21-18-15-12-9: Row Calories

50′ Walking Lunge After Each Set

Males:

27-24-21-18-15: Row Calories

50′ Walking Lunge After Each Set

Accessory :

Assault Bike for max Calories (take bike outside ) for 5 minutes

Then

Accessory:

3 sets 10 Hanging hip touches

10 v-ups

20 sec hollow hold

HERMOSA BEACH

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Monday, May 13th, 2019 WOD

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STUDIO CITY

Back Squat

3-3-3-3-3

Build up to a 3 rep daily max

Next week’s load will be this week’s last set

WOD

“rhythm interference”

Amrap 12 minutes :

12 Unbroken Hang Power Cleans (135/95)**

12 Box Jumps Overs (24/20)

**200 meter Run (each run 20 reps )

For every drop of the barbell in the set of 12 of HPC

Accessory :

Run 1 mile with a vest

Murph is coming ….


HERMOSA BEACH

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Friday, May 3rd, 2019 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
*Goal is to build in weight each set

WOD

“Sweet Breath“

For time :

200 Double Unders

55 Toes to Bar

Accessory :

Practice Handstand walking

HERMOSA BEACH
STRENGTH
Overhead Squat
4 - 3 - 2 - 1

WOD
EMOM for 20 minutes:
M1: 20 unbroken Wall Ball (20/14)
M2: 10 Burpee Box Jumps (24/20)
M3: 0:45 sec unbroken plank
M4: 20 unbroken Overhead Squats (75/55)
M5: Max Reps Toes to Bar

Score: Successful minutes (M1-M4) are worth 10 points each (160 possible) + total T2B reps

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Thursday, May 9th, 2019 WOD

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STUDIO CITY

“Power Hour”

Sumo Deadlift

5-5-5-5-5

Paired with

Bench Press

5-5-5-5-5

WOD

“Bae Bod”

3 Rounds For time

400 meters Run

200 meter Farmer’s Carry (50/35)

100 meter Waiter’s Walk (50 meters Right ,50 meters Left)

Accessory :

“Maddy” 100 Air Squats unbroken

HERMOSA BEACH

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Wednesday, May 8th, 2019 WOD

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STUDIO CITY

Team Day –Teams of 2

“Team Holleyman”

Alternating full Rounds with partner

5 Wall Balls (20/14)

3 Strict Handstand Push ups

1 Power Clean (185/125)

Then… @18 minute mark

Amrap in 4 minutes

Max Muscle-ups

These muscle ups can be performed on the ring or on the Bar

Alternate with teammate for a total number in the 4 minutes

Accessory :

Crossover Symmetry




HERMOSA BEACH
SKILL
Rope Climb

WOD
4 rounds for time:
10 Kettlebell Swing (70/53)
10 Handstand Push Up
3 Rope Climb

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Tuesday, May 7th, 2019 WOD

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STUDIO CITY

5 sets :

8 Double KB Snatches (Light)

1 Rope Climb

8 Supinated Bent row Barbell Rows @ 30X1 [Pull bar to nipple line; do not move neck to make pull happen]

WOD

“Hard Candy”

Row 500 meters

Then right into ..

30-20-10

Alternating DB Snatches (50/35)

15-10-5

Burpee Box Jumps (24/20)

Then right into …

400 meter Run

Accessory :

3 sets

Practice L-Pullups 5-reps

20 seconds free standing HS Hold




HERMOSA BEACH
SKILL
Ring Muscle Up

WOD
PART A
Every minute on the minute for 6 minutes:
5 unbroken, bodyweight Front Squats from the ground
---rest 3 minutes---
PART B
Row 1,200/1,000 meters*
*Every 3 minutes perform 2 Rounds of Cindy

"Cindy" (weightvest optional)
5 Pull Ups
10 Push Ups
15 Air Squats

(start Part B with 2 rounds of Cindy before starting on the row)

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Monday, May 6th, 2019 WOD

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STUDIO CITY

Back Squat

5-5-5-5 All sets performed at last weeks last sets’ load

WOD

“NARF”

Complete as many rounds and reps as possible in 7 minutes of:
21 Thrusters (95/65 lbs)
21 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters
9 Pull-Ups

Accessory : 3 sets

10 Hanging hip touches

10 v-ups

10 seconds freestanding Handstand hold

HERMOSA BEACH
STRENGTH
Snatch Grip Deadlift
4 - 3 - 2 - 1

WOD
For time:
100 Double Unders
20 Hang Power Snatch (95/65)
60 Double Unders
15 Hang Power Snatch (115/80)
40 Double Unders
10 Power Snatch (135/95)
Buy Out: 100 Abmat Sit Ups

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Friday, May 3rd, 2019 WOD

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STUDIO CITY

Spend 15 minutes building to a Daily 3 rep Overhead Squat

WOD

“Radioactive Thrreshold”

Complete 10 1-minute Rounds with a 1-minute rest between each set of :

10 Bar over Burpees
Max Power Snatch (115/75)

**Scale by reducing the amount of burpees per each round

** Score is the number of Snatches completed at the end of the 10 rounds

Accessory

Bro Sesh

15 DB Sit-up
10 each arm bicep Curls
20 V-up

HERMOSA BEACH
STRENGTH
Overhead Squat
Every 2:30 minutes for5 sets
4 reps @ 80-85%

WOD
AMRAP in 12 minutes:
2* Power Snatch (95/65)
5 Toes to Bar
2* Overhead Squat
5 Burpee over Bar (95/65)

*every round add +2 reps to the barbell movements

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Thursday, May 2nd, 2019 WOD

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STUDIO CITY

Run 5,000 meters

* As most of you know this is among one the top programmed workouts on the main site …Its time to be challenge in this capacity

Today’s route is different than what we have done in the past – Come with your runners and tunes ready !

It’s time to test this mother out ;)

Recover for 5 minutes :

Then (time permitting)

Practice Rope Climbs

Accessory :

Mobility

20 minutes of Active recovery

Hamstrings , calves, IT bands






HERMOSA BEACH
STRENGTH
Hang Power Clean
Every 2:30 minutes for5 sets
4 reps @ 80-85%

WOD
For time:
5 Power Clean (155/105)
10 Calorie Row
10 Power Clean (155/105)
15 Calorie Row
15 Power Clean (155/105)
20 Calorie Row

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Wednesday, May 1st, 2019 WOD

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STUDIO CITY

Team Day Yay!

“May Day ; Summers on the Way “

Complete as many rounds and reps as possible in 9 minutes of: Alternate Complete Rounds :

3 Bar Muscle-Ups

6 Burpee Box Jump Overs (24/20)

Rest 2 minutes

Complete for time :

Follow the Leader Style

2 rounds Each Athlete

50 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

Accessory

Practice Triple Unders




HERMOSA BEACH
SKILL
Ring Muscle Ups

WOD
AMRAP in 6 minutes:
10 Burpees
10 Box Jump Overs (24/20)
10 Alt Dumbbell Snatch (50/35)

rest 2 minutes (add up total reps)

AMRAP in 5 minutes:
10 Abmat Sit Ups
5/5 Single-arm DB Push Press (50/35)
10 Box Step Ups (24/20)

rest 2 minutes (add up total reps)

AMRAP in 4 minutes:
Max Reps- Ring Muscle Ups
1st scale: Strict Chest to Bar Pull Ups
2nd scale: Strict Pull Ups

Score1: total reps from 1st + 2nd amrap
Score2: total reps from 3rd amrap

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