Tuesday- December 10, 2013

warm up

200m run

5 burpees

4 spidermans

5x

WOD

"Running Cindy"

AMRAP 20

450m run

5 pull ups

10 push ups

15 squats

POST TIME TO COMMENTS

-----------------------------------------------------------

Extra Credit

Westside

Week 7

-Dynamic Effort Lower

Box Squats

14" box

Safety Squat Bar

50% + chains 

12 sets x 2 reps

- Sumo Speed Pulls (One Mat)

40%+ bands

8 sets x 1 rep

-KB Box Deads Alt Squat

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- December 9, 2013

warm up

450m run

then…

"Cindy"

3x

WOD

30 sec. Jump Squats

30 sec. rest

10 rounds

POST SCORE TO COMMENTS

Sunday- December 7, 2013

warm up

200m run

7 slow squats

6x

WOD

21-15-9

Power Snatch (95lbs/65lbs)

Toes to Bar

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Barbell Rows

5 sets

-EZ Bar Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 4 x 1 @ 80%

Saturday- December 7, 2013

warm up

450m run

then...

3 burpee broad jumps

8 OHS

3x

WOD

AMRAP 7

3 Power Clean (185lbs/135lbs)

6 Push Ups

9 Air Squats 

POST TIME TO COMMENTS

---------------------------------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Box Squats + Chains

15' box

Straight Bar

5 sets x 2 reps


-Sumo Pulls
70% + bands
3-5 sets x 1 rep

-KB Box Deads/Squats

3 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

600m run

2 minutes rest

3x

Row

5 minutes with splits held at 2:00/2:15

Swim

800m swim

Friday- December 6, 2013

Warm Up

8 Spidermans

8 Pass Throughs

3x

WOD

200m MedBall Run (20lbs/14lbs)

15 Situps

15 Pushups

4 Rounds for Time

POST TIME TO COMMENTS

December 5, 2013

warm up

200m run

:30 rest

4x

then...

warm up to weight

WOD

Every 1:30 

3 Unbroken Power Cleans (185lbs/135lbs)

100m run

12 rounds

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x 2

80% x 2

85% x 2

90% x 2

Endurance

1 mile run

for time

Row

2500m row

for time

Swim

1600m swim

for time

December 4, 2013

warm up
450m run
then...
4 cartwheels
10 walking lunges
4 pass throughs
4 rounds

AMRAP 7
5 thrusters (135lbs/95lbs)
20 double unders

POST ROUNDS TO COMMENTS

-----------------------------------------------------------

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Max Effort Upper
-D-Rod will let us know

-Laying triceps extensions

5 sets x 2 reps

-3 super sets of:

-8 plyo push ups
+

-20 laying extensions
=

-max reps bar dips


Endurance
500m run
2 minutes rest
5x

Row
100m sprint
:30 rest
8x

Swim
800m swim
2 minutes rest
2x

December 3, 2013

warm up

450m run

then...

7 toes to bar

7 push ups

7 dynamic toe touches

7 squats

5x

WOD

Death by KBS

* athletes choose weight

*15 min. time cap

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 6

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

60% + chains 

8 sets x 2 reps

- Sumo Speed Pulls (Three Mats)

40%+ bands

8 sets x 1 rep

-KB Box Deads Alt Squat

2 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- December 2, 2013

100 wallballs
For Time

Sunday- December 1, 2013

OPEN GYM

Westside

OPEN

Olympic

Open

Saturday- November 30, 2013

warm up

450m run

then...

5 Burpees

10 Squats 

15 Dynamic Toe Touches

5x

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (135lbs/95lbs)

Push ups

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Seated Safety Squat  Bar Good Mornings

from Chains

-Sumo Pulls 

65% + bands

5 sets x 1 rep

-KB Box Deads/Squats

3 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

600m run

2 minutes rest

3x

Row

11 minutes with splits held at 2:00/2:15

Swim

800m swim

Thursday- November 28, 2013

warm up

450m run

then...

"Cindy"

5x

EMOM 10

1 power snatch (155lbs/105lbs)

1 squat snatch

Snatch Party

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 2

Wednesday- November 27, 2013

warm up
450m run
then...
5 inch worm push ups
5 toes to bar + pull up combo
8 jump squats
6x

WOD

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

3 Board Press Press with Chains

*Slang It 

Bent Over Rows

4 sets

 -Laying Extensions

4 sets 

H.A.P

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 26, 2013

http://muscleoldschool.com/bill-peanuts-west-powerlifting-pioneer/

warm up

450m run

then...

AMRAP 7

100m run

5 burpees

WOD

Five rounds for time of:

275 pound Deadlift, 7 reps

30 Squats

7 Handstand push-ups

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 5

-Dynamic Effort Lower

Box Squats

16" box

55% + chains

SSB 

10 sets x 2 reps

- Sumo Speed Pulls (Two Mats)

45%+ bands

8 sets x 1 rep

-KB Box Deads

2 sets x 20-30 reps

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- Novermber 25, 2013

warm-up
450m run
then...
"Cindy"
3x

WOD
200m run
12 kb swings
20 doubles
AMRAP 12

Sunday- November 24, 2013

warm up
450m
then...
5 toes 2 bar
6 knee jumps
7 pass throughs
8 squats
6x

AMRAP 10
200m run
1 snatch
20 doubles

Olympic

Clean & Jerk

 3X1 @ 80%

Saturday- November 22, 2013

warm up

450m run

then...

5 toes to bar

7 push ups

9 squats

7x

AMRAP 5
135lbs/95lbs

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

3 minutes rest

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

2 minutes

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

1 minute

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats 

15" box + foam

Cambered Bar

-Sumo Pulls

405lbs x reps

Girls- 225lbs x reps

KB Box Deads/Squats

2 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Friday- November 22, 2013

warm-up

450m run

then...

"Cindy" 

3x

WOD

50 push-ups

50 pull-ups

50 squats 

For time

Thursday- November 21, 2013

20 minutes self warm up

WOD

"Isabel"

30 snatches for time

Olympic

2 x 70%

2 x 75%

1 x 80%

1 x 85% x2