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(626) 863-0008                       (818) 939-1188
business                                  scheduling

824 Hollywood Way, Burbank 91505
Map HERE

BlogWorks HERE
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_________________________________________

Thursday, September 12

9 12

WARMUP 

10 min
1:00 Banded Overhead Distraction (ea/s)

In Remaining Time
10  Wall Slides
10  Scap Pushups
20 sec  Hollow Hold
20 sec  Arch Body Hold
10  Press w/Barbell


BUYIN

12 MIN
Accumulate 4-6 Sets
1 Press  +
1 Push Press  +
2 Push Jerk

WORKOUT
3 rnds
1 min AMRAP   
    •  Burpees
         Rest 1 min 
1 min AMRAP
    •   Wallball 20/14
         Rest 1 min 
1 min AMRAP
    •  Doubleunders or one-leg jrope
        Rest 1 min 


BONUS
2 rounds, 2 min each, easy
Low Box Stepups
Jog
Row


Wednesday, September 11

9 11 HERO WoD

WARMUP
3 rnds
6 burpees
30 sec wallsit
12m bear crawl
100m run

BUYIN
16 Piked OR HS Pushups


WORKOUT
9 Rounds - goal - finish ... 40 min cap
11 (Jumping) (CTB) Pullups
11 American KbS   53/35  35/26
11 Box Jumps      24/20/16
11 Air Squats

 Buy-Out

2001m Run

Tuesday, September 10

9 10

WARMUP

1K RUN - SPRINT at end

then 6 min

10 Spiderman Lunges  (2 sec hold in bottom)
3 Sun Salutation
10 PVC Passthroughs

BUYIN
15 min

 Accumulate 5-7 Sets
5 Overhead Squats


WORKOUT
15 min
8  KB Snatch    53/35  35/26
10  OH Reverse Lunge
25m  Suitcase Carry
   All on one side, 
       then switch


BONUS

1:00  Glute Smash & Floss   (ea/s)
3:00-5:00  Lizard     (ea/s)
3:00-5:00  Pigeon   (ea/s)

Monday, September 9

9 9

WARMUP
2 RNDS
100m run
8 pass thru
4 handstands
1 min hang

BUYIN
3 rnds
3 Power Cleans
9 Abmat Situps 
15 Doubleunders

and

TESTING


WORKOUT
5 RNDS - Goal under 15 min 
10 Power Clean   115/85 OR  95/65
20 Abmat Situps
35 Doubleunders OR
    75 Singleunders


BONUS
3 rnds
1:00 Bent Hollow Hold
30 sec Side Plank     R
30 sec Side Plank     L

Thursday, September 5

9 5

WARMUP
2 rnds
15  Bow & Bend
1:00  Squat Ankle Stretch
20  Over & Backs
30 sec  World’s Greatest Stretch (ea/s)
8  Wall Slides


BUYIN
10 min EMOM
3 /5  TtB    OR    kn-elb  OR  kn-raise
5 Lateral Sq Jumps
2 (Pwr)  Clean & Jerk

WORKOUT

12 MIN
12 Deadlifts   95/65, 75/55, 55/35
9 Hang Power Cleans
6 Front Squats
3 Push Press


BONUS
2-4 min ea.
T-Spine Roller Smash
T-Spine Overhead Extension
Overhead Rib Mobilization   (ea/s)


Wednesday, September 4

9 4

WARMUP
10 MIN - 30 sec each
 Neck Circles
 Big Arm Circles
 Elbow Circles
 Wrist Circles

In Remaining Time - slow
10 Scap Pullups 
5 Inch Worms
10 Scap Pushups 

BUYIN
4 rnds
3-5 (weighted)Strict Pullups
  OR 5-8 r rows

     30 sec
Transition/Rest

3-5 Dip / (Box)Pushups @5050

  Rest 2:00

WORKOUT
pick one
50 Bodybuilder Jumping  Pullups
50 Burpee Jumping CTB Pullups
50 Burpee Pullups


BONUS
2 min each 
  run/Row
 Lat Smash
  run/Row
  Rotator Cuff Smash & Floss
  run/Row
  Classic Triceps & Lat Stretch





Tuesday, September 3

9 3

WARMUP
10 min
250m  /  200m Row

 then  Barbell Complex 
    remaining time 
8 Romanian Deadlifts
8 Front Squats
8 Press
8 Back Squats
8 Thrusters

BUYIN
3-5 Sets  of 5 Reps 
Accumulate 3-5 Sets -  Building
  5 Reps @ 30X0
(3 sec down, no hold, explode up, no hold)
           

WORKOUT
28/21 Thrusters   75/55
    225/150 Doubleunders OR 
         250 Singleunders
21/18 Thrusters
    150/100 Doubleunders  OR
          175 Singleunders
15 Thrusters
    50 Doubleunders  OR
         100 Singleunders
9 Thrusters

BONUS
  2:00 Row/Jog
2:00-4:00 Quad Smash    (ea/s)
    2:00 Row/Jog
2:00-4:00 Couch Stretch  (ea/s)
    2:00 Row/Jog
2:00-4:00 Barbell Shoulder Shear    (ea/s)





Monday, September 2

9 2 - Holiday Schedule

LABOR DAY SPECIAL

either

SWEET SIXTEE - 20% better than Filthy 50

or

Hero WoD
"JT"


21-15-9  
Handstand Push-Ups
Ring Dips
Push-Ups

or


12-9-6-3 
Handstand push-ups
Ring dips
Push-ups

or

15-12-9 
pike pushups
box ring dips
box Push-ups