Friday, March 1, 2013

Warm Up

450m Run

then...

10 Pass Throughs

3 Inch Worm Pushups

8 Mountain Climbers

3x

WOD

"Susan"

200m Run

10 Squats

10 Pushups

5 Rounds

POST TIME TO COMMENTS

Thursday- February 28, 2013

warm up

450m run

then...

5 pull ups

10 push ups

10 wallballs

3x

WOD

AMRAP 15

6 chest to bar pull ups

6 burpees

6 toes to bar

5 clean & jerks (135lbs/95lbs)

POST TIME TO COMMENTS
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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic
Power Snatch 

Work up to heavy singles

Endurance

50m sprint

 walk to start as rest

10x

Row

250m row

25 push ups

8x

Swim

800m swim

3 minutes rest

2x

Wednesday- February 27, 2013

warm up

450m run

then...

10 mountain climbers

5 push ups

8 pass throughs
3x

WOD

Seven rounds of:

7 Push jerks (155lbs/105lbs)

7 Burpees

For Time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper
Bench Press
50% + Chains

9 sets x 3 reps

Super Set
Plyo Push Ups
+
Laying Triceps Extension 
+
Machine Press Downs

Biceps Hammer Curl

3-5 sets x 3-6 reps

Bent over Laterals

3 sets x 12 reps

Endurance

1000m run

2 minute rest

3x

Row

1000m row

2 minute rest

3x

Swim

25m swim

25 push ups

5x

Tuesday- February 26, 2013

warm up

450m run
then...

5 pull ups

10 push ups

8 burpees

3x

WOD

12-9-6-3

Power snatch (95/65)

Burpees

For time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box
Straight Bar

55% + chains

12 sets x 2 reps

Conventional Speed Pulls

50% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 10-12 reps

H.A.P

-GHR

3 sets

Back Extensions

2 sets x 50 reps

Endurance

500m sprint

1:00 rest

4x

Row

Jamo Row Hell

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

Swim

100m sprint

:30 rest

10x

Monday, February 25, 2013

Warm Up

450m Run

then...

8 Spidermans

10 Pass Throughs

10 Dynamic Toe Touches

WOD

12 min to complete

1 mile Run

then...

AMRAP

 15 pushups

15 squats

POST SCORE TO COMMENTS

Sunday- February 24, 2013

WOD

TO BE ANNOUNCED

Saturday- February 23,2013

WOD

"Obese Fran"

9-6-3

Thrusters (205lbs/145lbs)

Chest to Bar Pull Ups

For time

POST SCORE TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Box Squats

16" box

Straight Bar

Straight Weight

80%

5 sets x 2 reps

Rest as needed

Deathlifts

Sumo Pulls

Find 5 rep max

Reverse Hypers

4 sets x 10 reps

50% of max squat

-GHRs

3-5 sets x what you got (weight added as needed)

Concentrate on keeping your body in a straight line

Endurance

1000m sprint

1:30 rest

12x

Friday, February 22, 2013

Warm Up

4 x 100m run

30 sec. rest

then...

10 Pass Throughs

6 Spidermans

3 Inchworm Pushups

2x

WOD

AMRAP 15

2 rounds of "Cindy"

15 KBS

*athletes choose weight

POST SCORE TO COMMENTS

Thursday- February 21, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

8 thrusters (115lbs / 75lbs)

200m run

5 rounds for time

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 

10 singles 70% and above

Endurance

100m run

 :30 rest

12x

Row

100m row

:30 rest

12x

Swim

800m swim

3 minutes rest

2x

Wednesday- February 20, 2013

warm up

450m run

then...

WOD

30 Snatches (75lbs/45lbs)

50 wallballs

30 Snatches (135lbs/95lbs)

For time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper

Bench Press + band

9 sets x 3 reps

Laying Triceps Extension 

3-5 sets x 3-6 reps

Biceps Curl on Hammer Bar

3-5 sets x 3-6 reps

Bent over Laterals

3 sets x 12 reps

Grenade Drop Sets on Lat Machine

2 sets max reps
or
2 sets till failure on U-Bar

Endurance

800m run

1 minute rest

4x

Row

700m row

1 minute rest

3x

Swim

50m swim

15 burpees

3x

Tuesday- February 19, 2013

warm up

450m run

then...

"Cindy"

4x

WOD

AMRAP 3

Burpees

10 seconds rest

AMRAP 3

Clean & Jerk (155lbs/105lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

13" box
Straight Bar

50% + chains

12 sets x 2 reps

-Speed Pulls

30% + 30% band

8 sets x 1 rep

Accessory Work

-Reverse Hypers

4 sets x 6-10

H.A.P

-GHR

3 sets

Banded Leg Curls

2 sets x 50 reps

Endurance

400m sprint

1:30 rest

10x

Row

Jamo Row Hell

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

Swim

200m sprint

1:30 minute rest

6x

Monday, February 18, 2013

Warm Up

450m Run

then...

10 Pass Throughs

5 OHS

6 Spidermans

3x

WOD

21-15-9

Burpees

Squats

POST TIME TO COMMENTS

Sunday- February 17, 2013

warm up

450m run

then...

"Cindy"

2 rounds 

warm up to weight

WOD

                                                                      AMRAP 20

5 Power cleans (145lbs / 65kg)

10 Toes to bar

15 Wall balls (20lbs to 10' target)

POST SCORE TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

High Box (16"-18")

Straight Bar

Straight Weight

75%

6 sets x 2 reps

Rest as needed

-Chair Deads

2 pulls, on third pull 2 second count then stand up!

3-5 sets to get a heavy set (heavier than last time)

-Dimel Deads (knee to lock out)

3 sets x 30 reps

-GHRs

3 sets x what you got (weight added as needed)

Concentrate on keeping your body in a straight line

Endurance

200m sprint

1:30 rest

12x

Friday, February 15, 2013

Warm Up

3 Inch worm Pushups

6 Spidermans

12 Dynamic Toe Touches

100m Run

3x

WOD

5 Right Arm DB/KB OH Squats

5 Left Arm DB/KB OH Squats

100m Run

7 Rounds for time

POST TIME TO COMMENTS

Thursday- February 14, 2013

warm up

450m run

then...

AMRAP 12

2 rounds of "Cindy"

5 clean & jerks (135lbs/95lbs)

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 
warm up to weight
5 sets x 1 rep @ 80% - 95%

Endurance

800m run

1 minute rest

3x

Row

500m row

1 minute rest

5x

Swim

1600m swim

Wednesday- February 13, 2013

warm up

450m run

then...

"Cindy"

5x

AMRAP 10

7 Power Clean (155lbs/105lbs)

7 Bar Facing Burpees

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press + band

8 sets x 2 reps

H.AP

Super Set

Laying Triceps Extension x 10-15 reps

+

Biceps Curl x 10-15 reps

3 sets

Bent over Laterals

3 sets x 12 reps

Grenade Drop Sets on Lat Machine

2 sets max reps

Endurance

500m run

2 minutes rest

6x

Row

1000m row

2 minutes rest

2x

Swim

25m sprint

25 push ups

5x