Tuesday- January 1, 2013

warm up

450m run

then...

3 push ups

8 pass throughs

6 knee jumps

3x

EMOM 10

1 power snatch (155lbs/105lbs)

1 squat snatch

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

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EXTRA CREDIT

Westside
Dynamic Effort Lower
Cambered Bar

12 sets x 2 reps

50% + chain & bands

1 1/4 Front Squats

10-20 reps

Accessory Work

-Reverse Hypers

3-5 sets x 10 reps

-sit ups (weighted. straight leg, ab-mat, or GHD [athletes choice])

Endurance

100m run

1 minute rest

10x

Row

11 minutes with splits held at 2:00/2:15 (male/female)

Swim

25m swim

1 minute rest

6x

Monday, December 31, 2012

Warm Up

5 Burpees

10 Squats 

15 Dynamic Toe Touches

3x

WOD

EMOM 12

-Power Clean

-Squat Clean

* athletes choose weight, no less than 60% of 1RM Squat clean

POST SCORE TO COMMENTS

Sunday- December 30, 2012

warm up

450m run

then...

10 dynamic toe touches

5 knee jumps

20' lid walk

3x

WOD

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

Deadlift (135lbs/95lbs)

Push ups

POST TIME TO COMMENTS

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EXTRA CREDIT

Westside

Bent Over Rows

10 sets x 2 reps EMOM

H.A.P

Pull Overs

3 sets x 10 reps
*can be done with dumbbell or barbell

Bent Over Laterals
3 sets x 15 reps

Saturday- December 29, 2012

warm up

450m run

then...

10 squats

5 push ups

4 spidermans

2 mountain climbers

3x

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

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EXTRA CREDIT

Westside

 Max Effort Lower

Zercher Squats sets of 3 reps

Accessory Work

-Weighted Side Bends 3 sets x 10 reps

-Reverse Hypers 4 sets x 10 reps

-Hanging Leg Raises 5 sets x 10 reps with light weight

*Weighted Pull Ups

*time permitting 

Endurance

1 mile run

for time

Row

2500m row

for time

Swim

1600m swim

for time

Friday, December 28, 2012

Warm Up

4 Spidermans

4 Bent Throughs

4 Pass Throughs

3x

then...

3min. Squat hold

WOD

Death by KBS

* athletes choose weight

*15 min. time cap

POST SCORE TO COMMENTS

Thursday- December 27, 2012

warm up

450m run

then...

10 dynamic toe touches

8 walking lunges

12 pvc triceps extensions (full range, hard lock out)

3x

WOD

   7 Deadlifts (275lbs/185lbs)

30 Squats

7 Handstand push-ups

Five rounds for time 

POST ROUNDS TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

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EXTRA CREDIT

Olympic

Snatch (full snatch)

70% x 2 (touch and go)

75% x 2 (touch and go)

80% x 2 (touch and go)

85% x 2 (touch and go)

Endurance

600m run

2 minutes rest

3x

Row

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

Swim

800m swim

Wednesday- December 26, 2012

warm up

450m run

then...

8 perfect squats

4 pass throughs

3 strict pull ups

3x

WOD

21-15-9

-Clean grip power snatch

-Pull ups

For time

POST ROUNDS TO COMMENTS

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EXTRA CREDIT

Westside

Max Effort Upper
Bench Press

Max reps with 67% of 5RM

Then immediately drop weight to 50% of 5RM and hit max reps

*only break is to change weight

Laying extensions

3 sets x 10 reps

H.A.P

Accessory Work

-bent laterals 3 sets x 12 reps

-100 face pulls

Endurance

1000m run

3 minutes rest

3x

Row

500m row

Splits kept at (1:55/2:05)

3x

*rest as needed

Swim

25m swim

25 push ups

5x

Tuesday- December 25, 2012

warm up

450m run

then...

3 toes to bar

8 pass throughs

5 sots press

3x

WOD

100 push presses (95lbs/65lbs)

*3 burpee penalty for ever drop

**penalty paid upon drop

For time

POST ROUNDS TO COMMENTS

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

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EXTRA CREDIT

Westside

Dynamic Lower

10 sets x 2 reps

60% + bands

16" box

Speed Pulls

 Sumo Deathlifts

60% + bands

8 sets x 1 rep

Accessory Work

-Poor mans GHR

5 sets x 7 reps

-100 pull throughs

Endurance

J-Borg Row Hell program only

10 minutes on rower holding splits of 2:00/2:15 (men/women)

Monday, December 24, 2012

Warm Up

4 x 200m Run

then...

mobilize for 5 minutes

WOD

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

Pushups

Situps

Squats

Burpees

POST TIME TO COMMENTS

Sunday- December 23, 2012

warm up

200m run

:30 rest

4x

then...

warm up to weight

Every 1:30 

3 Unbroken Power Cleans (185lbs/135lbs)

100m run

12 rounds

Saturday- December 22, 2012

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Thrusters (75# for Men)

POST TIME TO COMMENTS

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EXTRA CREDIT

Westside
 Max Effort Lower

Front Squats

find 5 rep max

then work back down in sets of 8

Weighted 45 degree back extensions (barbell)

6 sets x 3-5 reps

H.A.P

Accessory Work

Reverse Hypers

6 sets x 8 reps

Straight Leg Sit Up

6 sets x 8 reps

Endurance

Jamo Row Hell

10 minutes with splits held at 2:00/2:15 (men/women)

Friday, December 21, 2012

Warm Up

4x 100m Run

then...

4 Spidermans

4 Putting on your shorts

10 Dynamic Toe Touches

3x

WOD

400m Run

10 Burpee Box Jumps

4 Rounds

POST TIME TO COMMENTS

Thursday-December 20, 2012

warm up

200m run

2x then...

15 dynamic toe touches

75 unbroken squats

then...

-warm up to WOD weight

WOD

8 deathlifts (225lbs/185lbs)

8 toes to bar

8 rounds

POST ROUNDS TO COMMENTS

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

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EXTRA CREDIT

Olympic
Split Snatch
8 sets x 1 rep
*listen to your body, go as heavy as your body will allow

Endurance

100m sprint

:30 seconds rest

200m sprint

1 minute rest

5x

Row

2000m row

Swim

800m 

A.F.A.P (As Fast As Possible)

Wednesday- December 19, 2012

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

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

POST ROUNDS TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

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EXTRA CREDIT

Westside

Max Effort Upper
Bench Press

Find 5rm

Then work down in sets of 8 reps

Laying triceps extensions

Hit heavy sets of 2 reps

Just go heavy!!!

Accessory Work

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

Tuesday- December 18, 2012

warm up

450m run

then...

4 plyo push ups

5 knee jumps

4 bent throughs

3 rounds

AMRAP 7

3 power snatch (155lbs/105lbs)

4 bar facing burpees

POST ROUNDS TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Lower

10 sets x 2 reps

55% + bands

14" box

Speed Pulls

Illegal Wide Sumo Stance

55% + bands

10 sets x 1 rep

Accessory Work

Poor mans GHR

5 sets x 7 reps

3 super sets of:

25 back extensions

25 banded good mornings (athletes choice)

Endurance

J-Borg row program only

9 minutes on rower holding splits of 2:00/2:15 (men/women)

Monday, December 17, 2012

Warm Up
100m Run
4 Bent Throughs
5 Burpees
4x

WOD
30 sec. Jump Squats
30 sec. rest
10 rounds

POST SCORE TO COMMENTS

Sunday- December 16, 2012

warm up

450m run

than...

7 kbs

3 burpees 

100m run

3x

Complete as many rounds and reps as possible in 15 minutes of:

155 pound Deadlift, 9 reps

12 Push-ups

15 Box jumps, 24" box

POST TIME TO COMMENTS

Saturday- December 15, 2012

warm up
450m  run
then...
6 laying hand kicks
3 burpees
3x

WOD

AMRAP in 3 minutes of:

4 One-legged Squats

5 Power Cleans

6 push ups

Repeat above cycle 5 times, resting 1 minute between.

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Dynamic Lower
12 sets x 2 reps
50% + bands
12" box

Speed Pulls
Sumo stance
50% + bands
8 sets x 1 rep

Accessory Work
Poor mans GHR
5 sets x 7 reps
banded good mornings
1 set x 100 reps

Endurance
200m run
1 minute rest
8x

Row

9 minutes

Hold splits under 2:00 per 500m

Swim
800m swim
3 minutes rest
2x

Friday, December 14, 2012

Warm Up

12 Squats

8 Pass Throughs

1 min. hip ripper

2x

WOD

30 HR Pushups

400m Run

30 Situps

400m Run

2 Rounds

POST TIME TO COMMENTS

Thursday- December 13, 2012

warm up

450m run

then

8 walking lunges

4 push ups

WOD

3 c2b pull ups

3 burpees

20 rounds for time

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic
Snatch
Snatch with your body, not your ego. Concentrate on feel and let your body dictate the weight, not your ego. % are a suggestion not a rule.
70% x 2
75% x 2
80% x 2
85% x 2
90% x 2
*don't miss

Endurance
600m run
2 minutes rest
4x

Row
J-Borg Row Program
Row 8 minutes
Keep splits under 2:00/2:15 per 500m

Swim
400m swim
2 minutes rest
4x

Wednesday- December 12, 2012

warm up

100m run

:20 rest

8x

WOD
As many rounds as possible in 20 minutes
10 Deadlift 135/85
10 Bent over row
10 Floor Press

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside
Max Effort Lower
Rack Deadlift 
6" pin + heavy bands
3 reps per set when possible than go for max single

Barbell Rows
5 sets x 8 reps


Accessory Work
Weighted Sit Ups
3 sets x 20 reps


Accessory Work
Abductor/Adductor machine
50/50
*choose weight

Endurance
400m run
1 minute rest
5x

Row
100m row
:30 rest
6x

Swim
800m swim

Tuesday- December 11, 2012

warm up
450m run
then...
5 cartwheels
7 squats
1 minute plank
3x

WOD
7 min AMRAP
5- Power Snatch (95lbs/65lbs)
5- Lateral Burpees over bar

POST TIME TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

**choose one or two from bellow**

EXTRA CREDIT

Westside
Dynamic upper
Bench Press
9 sets x 3 reps
45% + bands

Laying triceps extensions
3-5 sets x 3-5 reps
H.A.P

Accessory work
3 Supersets of:
10 diamond push ups
10 two arm kick backs
15 under hand triceps extensions

Endurance
400m run
:30 rest
3x

Row
Max Effort 500m 

Swim
Max Effort 800m

Monday-December 10, 2012

KATIE HOGAN IN THE GYM!!!

warm up

450m run 

then...

4 putting on your shorts

6 knee jumps

3x

then...

warm up to weight

WOD

5 clean and jerks (135lbs/95lbs)

25 double unders

6 rounds for time

POST TIME TO COMMENTS

Sunday- December 9, 2012

warm up

100m run

4x

then...

3 burpee broad jumps

3 plyo in/out push ups

3x

WOD

EMOM 12

1 squat snatch

*athletes choose weight

**you may ascend weight

***you will not miss

****10 burpees per missed snatch to be performed after WOD

*****do not play it safe, no less than 70% starting weight

SCORE IS TOTAL LOAD OVER 12 ROUNDS

POST TOTAL LOAD TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Body Blaster Rows

8 sets x 6-10 reps

H.A.P

Accessory Work

3 Supersets of:

-70 degree two hand dumbbell rows x 10

-Bent over laterals x 10

-Face pulls x 15

Endurance

1 mile run

5 minutes rest

2x

Row

1500m row

5 minutes rest

2x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-sit ups (weighted or straight)

-100 unbroken DEEP air squats 

-side bend

-hand stand walk