Tuesday- December 17, 2013

warm up

450m run

then...

7 pvc thrusters

3 pull ups

5x

WOD

 AMRAP 12

7 Burpees

3 Clean & jerk (155lbs/105lbs)

7 KBS (53lbs/35lbs)

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 8

-Dynamic Effort Lower

Box Squats

14" box

Cambered Bar

55% + chains 

10 sets x 2 reps

-Dimel Deads
3 sets x 20 reps
245lbs/185lbs

-KB Box Deads / Alt Squat

2 sets x 30 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 16, 2013

Warm Up

4 x 100m jog

then...

5 inch worms

4 Spidermans

3x

WOD

50 Squats

400m Run

40 HR Pushups

400m Run

30 Burpees

400m Run

20 Situps

400m Run

10 Pullups

400m Run

For Time

POST TIME TO COMMENTS

Sunday- December 15, 2013

warm up
200m run
:30 rest
3x
then...
8 spidermans
8 pass throughs
8 squats
3x

WOD

AMRAP 15 

5 reps power clean (135lbs/95lbs)
5 burpees
5 reps thruster (135lbs/95lbs)
5 burpees

POST SCORES TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

65% straight weight

Barbell Rows

5 sets

-DB Hammer Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 60%x3

 70%x2

 75%x2

 80%x2,

85%x1

 90%x1

Saturday- December 14, 2013

Warm Up

450m run

then...

"Cindy"

5x

WOD

In 10 minutes complete

1 Power Clean (115/75)

1 Overhead Squat

2 Power Cleans

2 Overhead Squats

..an so on

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Rack Deadlifts

6" from floor

Conventional Stance

Find your max!!!

-Weighted 45 degree Back Extensions with Safety Squat Bar

3-5 sets x 5-10 reps

-GHR

5 sets x 6 reps

-Ankle Weight Leg Curls

1 set x 100 reps

Endurance

600m run

2 minutes rest

4x

Row

600m row

2 minutes rest

3x

Swim

800m 

2x

*rest as needed

Friday- December 13, 2013

Warm Up

4 x 100m Run

Then...

12 Squats

4 Spider-Man's

3x

WOD

15 OH Walking Lunges (45/25)

20 Sit-ups

10 Burpees

4 rounds for time

Thursday- December 12, 2013

Warm up
450m run
Then...
"Cindy"
6x

WOD
"GRACEABELL"
1 clean & jerk (135lbs/95lbs)
1 snatch
15 rounds for time

Olympic
Snatch
5 sets x 3 reps @ 70%

Wednesday- December 11, 2013

warm up

450m run

then...

4 knee jumps

5 broad jumps

5x

WOD

  AMRAP 9

5 Front Squats (165lbs/115lbs)

5 Push Jerks  (165lbs/115lbs)

35 Double Unders

POST SCORE TO COMMENTS

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

Extra Credit

Westside

Max Effort Bench

1 board press with chain

-Grenade Chain Triceps Extensions

4 sets x 8- 12 reps

-3 Supersets of:

5 plyo push ups

10 standing triceps extensions

15 reverse band triceps press downs

*high reps

Endurance

200m sprint

1:30 minute rest

10x

Row

250m sprint

1 minute rest

10x

Swim

200m sprint

1:30 minute rest

6x

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