WOD

Each class runs for 1 hour. The classes will begin with a warm-up (as well as mobility) that leads into skill and/or strength work prior to the “Workout of the Day”.

Sunday 6/13/21

Sunday 6/13/21

“Running Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit Ups
*Run 400m after each set, end on the run

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Saturday 6/12/21

Saturday 6/12/21

RJ
Five rounds for time of:
Row 1000/800m
15 ft Rope Climb, 10 ascents
50 Hand Release Push-ups
*One works, while the other rests

Introduction Workout
Five rounds for time of:
Row 800/600
15 Ring Rows or Pull Ups
25 Push-ups
*One works, while the other rests
**All movements and reps are scalable to fit everyone’s needs*

Veteran LAPD officer and U.S. Marine Corps Reservist Sgt. Maj. Robert J. Cottle, 45, was killed by an improvised explosive device while on patrol in southern Afghanistan on Wednesday, March 24, 2010. Cottle joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and most recently, SWAT.
He is survived by his wife, Emily; and 9-month-old daughter, Kaila.

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Friday 6/11/21

Friday 6/11/21

Strength:
5 Sets: New set every 2 minutes
1 Hang Power Clean + 1 Hang Squat Clean

Conditioning
Every minute on the minute x 16
Minute 1: 8 Hang Power Cleans 135/95 + 5 Lateral Burpees Over Bar
Minute 2: 8 Front Squats 135/95 + 5 Lateral Burpees Over Bar

*Score is slowest round*

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Wednesday 6/9/21

Wednesday 6/9/21

Every minute on the minute x 7
1 Snatch Grip Push Press
1 Snatch Balance
*Building*

Every minute on the minute x 7
1 Overhead Squat (3 sec pause in bottom)(from rack)
*Building*

Every minute on the minute x 7
1 Back Squat
*Building*

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Tuesday 6/8/21

Tuesday 6/8/21

Strength:
Every minute on the minute x 7
1 Sumo Deadlift + 1 Deadlift

*Goal is to build slightly higher than workout weight*

Conditioning:
3 Rounds
15 Deadlifts 225/155
15 Over Unders

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Sunday 6/6/21

Sunday 6/6/21

“Macho Man”
Every minute on the minute x 20
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell Weight: 185/135

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Saturday 6/5/21

Saturday 6/5/21

Saturday Teams of 3
2 Rounds
600m Run (200m each)
75/60 Cal Row
75 Heavy DB Power Cleans
75 Medball Slams
600m Run (200m each with 20/14 Medball)

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Friday 6/4/21

Friday 6/4/21

21 – 15 – 9 – 6 – 3
Thruster 95/65
Bar Facing Burpees
*14 min cap*

Athletes Choice: Strength or Flexibility

Strength: 4 Sets
50ft Barbell OH Walking Lunge

or

Flexibility
1 Minute Foam Roll Quads – per side
1 Minute Lax Ball Upper Back – per side
1 Minute Couch Stretch – per side
1 Minute T spine Stretch off bench

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Thursday 6/3/22

Thursday 6/3/22

800m Run
25 Straight Leg Sit-ups
50 Alt Box Step ups 53/35 (25 per leg)
25 V-ups
50 Russian KB Swings 53/35
25 Sit-ups
800m Run

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