Friday, February 1, 2013

Warm Up

4x 200m Run

then...

3 Inch Worm Pushups

6 Spidermans

10 Dynamic Toe Touches

3x

WOD

"Annie"

50-40-30-20-10

Double Unders

Situps

POST TIME TO COMMENTS

Thursday- January 31, 2013

warm up

450m run

then...

10 pass through lunges

10 spidermans

3x

WOD

Five rounds for time of:

30 Burpees

Rest 1 minute

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch (squat)

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1

95% x 1

Endurance

800m run

3 minutes rest

4x

Row

5000m row

Swim

800m swim

3 minutes rest

3x

Wednesday- January 30, 2013

warm up

450m run

then...

10 squats

6 spidermans

5 pass throughs

3x

AMRAP 12

8 wallball shots

8 pull ups

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Bench

Triceps Extensions

5 sets x 3-5 reps + chain

H.A.P

Rear Delt Pulls On Lat Machine

5 sets x 8-20 reps

Hammer Curls

4 sets x 8 reps

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

500m run

2 minutes rest

4x

Row

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

Swim

1600m swim

for time

Tuesday- January 29, 2013

warm up

450m run

then...

3 strict pull ups

5 push ups

5 pass throughs

7 squats

4 spidermans

3x

WOD

5 deadlifts (155lbs/105lbs) 

5 hang cleans (155lbs/105lbs)

5 push jerks (155lbs/105lbs)

30 double unders (155lbs/105lbs) 

3 rounds for time

POST SCORE TO COMMENT

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

==

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

Cambered Bar

50% + bands

14" box

15 sets x 2 reps

Accessory Work

-Reverse Hypers

-GHR

-Poor Mans GHR

Optional

-Leg Curls

-Abs

-Obliques

Endurance
100m sprint
:45 rest
10x

Row
Jamo row hell
15 minutes with splits held at 2:00/2:15

Monday, January 28, 2013

Warm Up

5 Pushups

10 Squats

15 Dynamic Toe Touches

3x

WOD

200m Run

10 Pullups

14 OH Walking Lunges (45/25)

5 Rounds

POST TIME TO COMMENTS

Sunday- January 27, 2013

warm up

450m run

then...

"Cindy"

3x

EMOM 10

2 power snatches (155lbs/105lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

-Hit some back

-Run

-Row

Saturday- January 26, 2013

warm up

450m run

then...

3 strict pull ups

5 burpee knee jumps

4x

AMRAP 14

10 burpees

8 snatch balance (75/45)

25' handstand walk

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Good Morning Box Squats 

8 sets x 2 reps
SSB (Safety Squat Bar)
15" box
Ascending weight

Sumo Seated Deadlifts

8 sets x 1 rep

*1 rep equals two seated pulls then on third

 pull 2 second hold then hips through to lockout

**technique will dictate the weight

Accessory Work

-GHRs/Poor Mans

3 sets x 5 reps

*add weight if possible 

-Reverse Hypers

2 sets x 20 reps

-Weighted Sit Ups

3 sets x 20 reps

Endurance
50m sprint
walk to start as rest
10x

Row
Jamo row hell
15 minutes with splits held at 2:00/2:15

Friday, January 25, 2013

Warm Up

3 x 200m Run

then...

3 Inchworm Pushups

6 Spidermans

10 Pass Throughs

2 Rounds

WOD

Modified "Barbara"

20 Pullups

30 Pushups

40 Situps

50 Squats

 -2min. rest-

3 Rounds

POST TIME TO COMMENTS

Thursday- January 24, 2013

warm up

450m run

then...

3 pull ups

5 push ups

7 squats

3x

WOD

10 pull ups

20 push ups

30 squats

40 double unders

200m run

Four rounds for time

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch (squat)

Work up to:

80% x 1 x 3

Endurance

400m run

2 minutes rest

4x

Row

Jamo row hell

15 minutes with splits help at 2:00/2:15

Swim

800m swim

3 minutes rest

2x

Wednesday- January 23, 2013

warm up

450m run

then...

10 pass throughs

10 walking lunges 

100m run

3x

WOD

AMRAP 5
Bodyweight squat clean

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Shoulder Saver Pad Bench Press (2 board)

6 sets x 2 reps EMOM

85% Straight Weight

Triceps Extensions

5 sets x 3 reps

H.A.P

Accessory Work

Triceps Extensions

2 sets x 40 reps @ 50lbs

Grenade Drop Sets on Lat Machine
2 sets max reps

Hammer Curls

4 sets x 8 reps

Tuesday- January 22, 2013

warm up

450m run

then...

"Cindy"

3 rounds

WOD

3 minutes to complete

25 Burpees

Max reps power cleans (155lbs/105lbs) 

1 minute rest

3 rounds

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

60%+ chains

16" box

Dave Draper Squat Device

10 sets x 2 rep

Deadlifts

Speed Pulls

45% Bar Weight + Chain

10 sets x 2 reps

Accessory Work

-Reverse Hypers

2 sets x 20 reps

-Poor Mans GHR

1 set max reps

Endurance

1000m run

3 minutes rest

2x

Row

Jamo row hell

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

Monday, January 21, 2013

Warm Up

10 x 100m Run

1 min. rest between efforts

*work your way up in speed

WOD

25 Squats

5 Pushups

20 Squats

10 Pushups

15 Squats

15 Pushups

10 Squats

20 Pushups

5 Squats

25 Pushups

POST TIME TO COMMENTS

Sunday- January 20, 2013

Most times the answer is right there, you just need to know where to look.

**OPEN GYM AT 11PM to 12PM**

-work a weakness

-practice your snatch

-hang out and have a beer

-ask your coaches any questions you may have

-BE AWESOME!!!

warm up

450m run

then...

"Cindy"

3x

WOD

"Grace"

30 Clean & Jerks

For time

WESTSIDE

-Bent Over Rows

-Dumbbell Rows

-Bent Over Laterals

-Face Pulls

Saturday- January 19, 2013

warm up
450m run
then...
5 burpee knee jumps
10 pass throughs
4 inch worms
3x

WOD
30 Thrusters (155lbs/105lbs)
For time
*Every rep from the floor must be a squat clean


POST LOAD TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Deadlift Party

-Sumo Deadlift

1 set of max reps (aim for 4 to 6)

-Sumo Block Pulls

4" block

2 sets x 3-5 reps

-Conventional Deads

3-4" deficit

1 set x max reps (aim for 4-8 reps)

Endurance

1 mile run

For time

Row

Jamo row hell

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

Friday, January 18, 2013

Warm Up

450m Run

then...

5 inch worm pushups

8 Spidermans

5 Burpees

3x

WOD

2 min. Max Pushups

1 min rest

2 min. Max Situps

1 min. rest

2 min. Max Squats

POST SCORE TO COMMENTS

Thursday- January 17, 2013

warm up

450m run

then...

5 burpee knee jumps

100m run

3x

WOD

Five rounds for time of:

12 Thrusters (75/45) 

9 Toes-to-bar

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Deficit Snatch (full)

-65%x3

 -70%x3x2

 -75%x2x3

- 80%x1x4

Endurance

200m run

1:30 rest

6x

Row

2500m row

for time

Swim

1600m swim

for time

Wednesday- January 16, 2013

warm up

200 m run

then...
10 Glute Raises
30 second wall sit
5 push ups
3x

WOD

5 Rounds:

               30 reps Air Squats (rock bottom)

               10 reps Chest to Bar Pull-ups

               5 reps Power Clean & Jerk (155lbs,105lbs)

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

Choose One From Below

EXTRA CREDIT

Westside

Dynamic Upper

Bench Press

9 sets x 3 reps

55% + chains

Close Grip Bench

super set with

Bent Over Rows

3 sets

*athletes choose reps

Hammer Curls

3 sets x 4-6 reps

Endurance

800m run

3 minutes rest

2x

Row

300m row

1:30 rest

5x

Swim

150m swim

3 minutes rest

4x