La La Land

“Hard work pays off.” -Mathew Fraser

Part 1-WOD


Hang Squat Cleans 155lbs

Strict HSPU

Part 2-Row Conditioning

20 sets of 100m @ target 2k pace with :30 rest between sets

For example, if my goal is a 6:40 2k then I would hold a 1:40/500m pace on the 100m sets

*My sister Cat Ferrara aka “FitBitKit” crushing the row ^



“Even the strongest have their moments of fatigue.” -Friedrich Nietzsche

Partner WOD

5 Sets, alternate after one full round:

15 Cal Assault Bike

10 Burpees

All out sprint, goal is under a minute each round. Partner 1 completes full round then partner 2 completes full round, repeat for 5 rounds total.



“If you believe in yourself, have dedication and pride and never quit, you’ll be a winner. The price of victory is high, but so are the rewards.” -Paul Bryant

Alternating Tabata x 8 Minutes:

Push Jerks 115 lbs

Toes to Bar

Intervals alternate back and forth. 20 seconds of Push Jerks, 10 seconds of rest. 20 seconds of Toes to Bar, 10 seconds of rest. Repeat for 16 sets in total, 8 rounds of each.


Moscow Mule

“You have to go into the jungle, find the lion, and spit in his face…then shoot him. You guys are not good enough to win on talent alone…you have to want it.” -Herbie Brooks

20 Min Amrap:

*500m Ski Erg

*10 Dumbbell Hang Clean and Jerks (50 lbs)

(*Increase Ski Erg by 100m every round and increase Dumbbell Hang Clean and Jerks by 2 every round)

-Alternate hands half way through each set of dumbbell

Round 1- 500m, 10

Round 2- 600m, 12

Round 3- 700m, 14