Sunday- March 31, 2013

OPEN GYM

or

AMRAP 15

10 push ups

15 squats

200m squat

Saturday- March 30, 2013

warm up

450m run

then...

"Burpee Cindy"

3x

WOD

12 deadlifts (135lbs / 95lbs)

12 burpees

4 rounds

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + bands (new max)

6 sets x 2 reps

-Sumo Pulls

50% + band

8 sets x 1 rep

Accessory Work

-Poor Mans Assisted GHRs

5 sets

-Reverse Hypers

5 sets x 8-10 reps

-Standing Ab Work

3 sets x 6-10 reps

Extra

-Ab Wheel 

3 sets

-Ankle Weight Leg Curls

3 sets x 50 reps

Endurance

400m run

2:00 rest

4x

Row

500m row

2:00 rest

4x

Swim

1400m swim

Friday, March 29, 2013

Warm Up

450m Run

then...

8 Pass Throughs

8 Spidermans

8 Squats

3x

WOD

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

Burpees

200m Run

POST TIME TO COMMENTS

Thursday- March 28, 2013

warm up

450m run

then...

self warm up

AMRAP 5

5 ohs

5 burpees

*first rep must be a squat snatch

**athletes choose weight

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic
Snatch
HAVE FUN!!!

Wednesday- March 27, 2013

warm up

450m run

then...

8 spidermans

8 pvc OHS

8 pass throughs

3x

AMRAP 8

10 hang power cleans

200m run

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Sling Shot Floor Press  + Chain

3-5 sets

Bent Over Rows

3-5 sets 5-8 reps

Accessory Work

Laying Triceps Extension 

3 sets x 3-5 reps 

H.A.P

Seated Bent Over Laterals 

3 sets x 10 reps

Endurance

200m run

1:30 minute rest

3x

Row

200m row

1 minute rest

5x

Swim

200m swim

2 minute rest

5x

Tuesday- March 26, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

"Squat Clean Grace"

30 squat cleans (155lbs/105lbs)

For time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + bands (old max)

10 sets x 2 reps

Sumo Pulls

60% + band

6 sets x 1 rep

Accessory Work

 GHRs

5 sets

-Reverse Hypers

4 sets x 8-10 reps

Standing Ab Work

3 sets x 6-10 reps

Ab Wheel 

3 sets

Endurance

100m run

1:00 rest

8x

Row

100m row

1:00 rest

8x

Swim

800m swim

3 minutes rest

2x

Monday, March 25, 2013

Warm Up

4 x 200m Run

then...

6 Spidermans

30 sec Squat hold

3x

WOD

20 Situps

12 KBS (53/35)

5 Rounds

POST TIME TO COMMENTS

Sunday- March 24, 2013

warm up

450m run

then...

10 push ups

10 squats 

4x

TBD

*TO BE DETERMINED

Saturday- March 23, 2013

warm up

450m run

then...

"Cindy"

3x

EMOM 10

3 power cleans

*athletes choose weight

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Rack Pulls (conventional)

*work up to a heavy triple

Good Mornings

3-5 sets x 3-5 reps

Accessory Work

Poor Mans GHRs

5 sets

-Stiff Leg Deadlifts

3 sets x 15-20 reps

-Reverse Hypers

4 sets x 8-10 reps

-Ab Wheels

3 sets

*add weight

Endurance

800m run

3 minutes rest

2x

Row

5000m row

Swim

1600m swim

Friday, March 22, 2013

Warm Up

450m Run

then...

5 Pushups

10 Squats

5 Spidermans

3x

WOD

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

Pushups

Squats

100m Run

POST TIME TO COMMENTS

Thursday- March 21, 2013

warm up

450m run

then...

1 "Cindy"

1 200m run

3x

EMOM 7

1 power snatch

1 squat snatch

*athletes choose weight

Wednesday- March 20, 2013

warm up

450m run

then...

10 walking lunges

8 pass throughs

100m run

:30 squat hold

3x

WOD

10 clean & jerks (135lbs/95lbs)

100m run

3 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Effort Upper

Bench Press

50% + bands

9 sets x 3 reps

Laying Triceps Extension 

3 sets x 8 reps LIGHT

Accessory Work

Plyo Push Ups

3 sets x 5 reps

*put on a vest if possible

Bent over Laterals 

3 sets x 12 reps

**NO BICEPS OR EXTRA TRICEPS WORK!!!

Endurance

400m run

2 minute rest

3x

Row

2500m row

Swim

400m swim

1 minute rest

4x

TEST

Tuesday- March 19, 2013

warm up

450m run

then...

"Cindy"

4x

AMRAP 10

7 burpees

5 thrusters (135lbs/95lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Giant Cambered Bar

55% + bands

12 sets x 2 reps

Sumo Pulls

50% + band

6 sets x 1 rep

Accessory Work

Poor Mans GHRs

5 sets

-Reverse Hypers

4 sets x 8-10 reps

-Ab Wheels

3 sets

Endurance

200m run

1:20 rest

6x

Row

500m row

1:20 rest

3x

Swim

800m swim

3 minutes rest

2x

Monday, March 18, 2013

Warm Up

450m Run

then...

5 Inchworm Pushups

10 Mountain Climbers

15 Dynamic Toe Touches

3x

WOD

10 Burpees

10 Walking Lunges

100m Sprint

6 Rounds

POST TIME TO COMMENTS