Saturday- December 1, 2012

The Man

450m run
then...

3 inchworm push ups

10 walking lunges

3x

WOD

Complete as many rounds as possible in 15 minutes of:

3 squat snatchs (135lbs/85lbs)

Then two rounds of the following:

3 C2B Pull-ups

6 Hand release push-ups

20 double unders 

Westside

Dynamic Effort

10 sets x 2 reps EMOM

50% + bands

12" box

Dimel Deadlifts

3 sets x 20 reps

Accessory Work

-Poor Mans GHR

5 sets x 5 reps

-DB knee jumps

3 sets x 5 reps

100 ankle weight leg curls

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Friday, November 30, 2012

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

POST TIME TO COMMENTS

Thursday- November 29, 2012

warm up

450m run

then...

7 squat jumps

4 clapping push ups

3x

WOD

5 Front squats (225lbs/135lbs)

25 pull-ups

4 Front squats

20 pull-ups

3 Front squats

15 pull-ups

2 Front squats

10 pull-ups

1 Front squat

5 pull-ups

For time

POST TIME TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Endurance

600m run

3 minutes rest

3x

Row

600m row

3 minutes rest

4x

Swim

1400m swim

for time

Wednesday- November 28, 2012

warm up

450m run

then...

3 burpee broad jumps

8 OHS

3x

WOD

AMRAP 7

3 Power Clean (175lbs/125lbs)

6 Push Ups
9 Air Squats 

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Max Effort Chain Arched Back Good Mornings

Find your 2-3 rep max

Accessory Work

True GHRs

3 sets x 10 reps

Banded Good Mornings

1 set x 100 reps

*alternate arched and round back

Endurance

50m sprint

walk to start as rest

10x

Row

150m row

:30 rest

8x

Swim

100m

1 minute rest

6x

Tuesday- November 27, 2012

warm up
200m run
7 slow squats
3x

WOD

21-15-9

Power Snatch (95/65)

Toes to Bar

POST TIME TO COMMENTS

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ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Effort Bench

9 sets x 3 reps

55% + bands

-Plyo Push Ups

5 sets x 7 reps

Accessory Work

-Standing triceps extensions

3 sets x 25 reps

-band triceps press downs

1 set x 100 reps

Endurance

200m run

1:30 rest

6x

Row

250m row

1:30 rest

6x

Swim

800m

for time

Monday, November 26, 2012

Warm Up

6 x 100m run

WOD

40 Squats

30 Situps

20 Pushups

10 Pullups

-1 min. rest-

3 Rounds for Time

POST TIME TO COMMENTS

Sunday- November 25, 2012

warm up

100m run

3 pull ups

7 push ups

10 squats

3x

WOD

10 Handstand Push Ups

15 Wall Balls (20, 14)

20 Kettlebell Swings (53, 35)

25 Deadlifts (185, 135)

100 Double Unders

25 Deadlifts (185, 135)
20 Kettlebell Swings (53, 35)
15 Wall Balls (20, 14)
10 Handstand Push Ups

POST TIME TO COMMENTS

Saturday- November 24, 2012

warm up

450m run

then...

5 inch worm push ups

8 OHS

8 spidermans

3x

WOD

5 rounds of:

1 power / squat clean

1 front squat

1 push press / jerk

1 back squat

1 push jerk / press

*ascending weight

**rest as needed between sets

***once bar is in motion it cannot be put down

POST LOADS TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Max Effort Lower

Max Effort Chain Arched Back Good Mornings

Find your 2-3 rep max

Deathlifts

8 sets x 1 rep

From Deck with Bands

Accessory Work

True GHRs

3 sets x 10 reps

Banded Good Mornings

1 set x 100 reps

*alternate arched and round back

Friday, November 23, 2012

Warm Up

2 x 200m Run

then...

10 Pass Throughs

6 Spidermans

2x

then...

2 min. Squat hold

WOD

AMRAP 9

9 Pushups

9 Squats

9 Box Jumps (24/20)

POST SCORE TO COMMENTS

Thursday - November 22, 2012

warm up

200m run

:45 rest

4x

5 burpees

4 spidermans

3x

WOD

"Running Cindy"

AMRAP 20

400m run

5 pull ups

10 push ups

15 squats

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Underhand Bent Over Rows with Bands

5 sets x 3 reps

Accessory Work

Real GHRs

3 sets x 10 reps

Face pulls

3 sets x 20 reps

Banded Arched Back Good Mornings

1 set x 100 reps

Olympic

Power Snatch

5 sets x 1 rep

H.A.P

Endurance

800m run

2 minutes rest

3x

Row

1000m row

2x

*rest as needed

Swim

25m sprint

8x

Rest as needed

Wednesday-November 21, 2012

warm up

100m run

:20 rest

4x

Then...

warm up to starting weight

WOD

3-3-3-3-3

Hang Power Cleans

POST LOADS TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort

Slingshot bench

Accessory Work

Barbell Jm Press

3-5 sets x 3-5 reps

Triangle Push-ups

3 sets x 20 reps

100 standing DB triceps extensions

Laying side raise

3 sets x 20 reps

Endurance

50m sprint

Walk to start as rest

10x

Row

100m sprint

1 minute rest

8x

Tuesday- November 20, 2012

Who is this?

warm up

450m run

then...

8 ohs

3 push ups

3x

WOD

7 rounds for time

3 Power Cleans (205lbs/135lbs)

4 Handstand Push-ups (6 push ups)

*15 minute cap

POST TIME TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Box Squats

10 sets x 2 reps

14" box

60% + chain 

then...

Rack Deadlifts

6"

32% +150lbs band

8 sets x 3 reps

True GHR

3 sets x 7 reps

Poor man 

1 set x 7 reps

Banded round back Goodmornings

1 set x 50 reps

Band pull throughs

1 set x 50 reps

Endurance

200m run

1:30 rest

6x

Row

250m row

6x

Swim

1400m swim

Monday, November 19, 2012

Warm Up

450m Run

then...

15 Squats

10 Double Unders

5 Inch Worms

3x

WOD

AMRAP 12

15 OH Walking Lunges (45/25)

12 HR Pushups

9 Tuck Jumps 

POST SCORE TO COMMENTS

Sunday- November 18, 2012

That is a good looking squat!!!

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

Saturday- November 17, 2012

Warm Up

450m run

then...

"Cindy"

3x

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

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*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!!!

Accessory Work

-Weighted 45 degree Back Extensions with Safety Squat Bar

3-5 sets x 5-10 reps

GHR

5 sets x 6 reps

-seated banded 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, November 16, 2012

Warm Up

450m Run

then...

5 Jump Squats

4 Spidermans

10 PVC Tricep Extensions

3x

WOD

10 DB Thrusters (35/25)

50 Double Unders (150 singles)

8 DB Thrusters

40 DU (120 singles)

6 DB Thrusters

30 DU (90 singles)

4 DB Thrusters

20 DU (60 singles)

2 DB Thrusters

10 DU (30 singles)

For Time

POST TIME TO COMMENTS

Thursday- November 15, 2012

 

warm up

450m run

then...

7 pvc thrusters

3 pull ups

3x

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

-Pendlay Rows

5 sets x 5 reps

-Scapula Rows

5 sets x 5 reps

Accessory Work

-bent rear delt raises

3 sets x 12 reps

-face pulls

1 set x 100 reps

-weighted sit ups

Olympic

Power Snatch

5 sets x 1 rep

H.A.P

Endurance

rest day