Tuesday- April 30, 2013

warm up

450m run

then...

10 squats

10 pass throughs

10 push ups

3x

WOD

15 minutes to complete

50 Power Cleans (185lbs/135lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Cambered Bar

55% + chains

12 sets x 2 reps

-Sumo Pulls

55% + bands 

8 sets x 1 rep

Accessory Work

-Good Mornings

2 sets x 20 reps (135lbs/95lbs)

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Ankle weight leg curls

1 set x 100 reps

-ABS

Endurance

400m run

2:00 rest

3x

Row

1200m row

Swim

400m swim

2 minutes rest

3x

Monday, April 29, 2013

Warm Up

450m Run

then...

10 Squats

10 Pass Throughs

5 Burpees

3x

WOD

EMOM 10

10 KBS (53/35)

Sunday- April 28, 2013

warm up

"CINDY"

6x

WOD

4 Rounds For Time:

10 Squat Snatches (95lbs/65lbs)

15 Toes to Bar

POST TIME TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

55% + bands

-Laying Extensions

3 sets x 3-5 reps

H.A.P

-ABS

Saturday- April 27, 2013

warm up

450m run

then...

3 HSPU

10 mountain climbers

10 pass throughs

5x

WOD

"Grelen"

 400m Sprint

10 Clean & Jerks (135lbs/95lbs)

11 Kettlebell Swings (53lbs/35lbs)

 12 Pull-ups

3 rounds for time

*FOLLOWING IS FOR GAMES / REGIONALS COMPETITIORS OR THOSE WHO WANT AN ASS WHOOPING

*10 minutes rest after WOD

then...

Jamo/Cap

Max Calories Airdyne in 10 minutes

haul ass!!!

**others row for calories or run for distance in 10 minutes

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

14" box

Texas Squat Bar

Work up to a heavy double or single with bands

5 sets x 1-2 reps

*ascending

Deathlifts off pads

6-8 sets x 1-2 reps

*choose your stance

Accessory Work

-GHRs

3-5 sets

-Reverse Hypers

5 sets x 8-10 reps

-Ankle Weight Leg Curls

2 sets x 50 reps

20lb weight or two 8 pounders

-ABS

Endurance

800m run

3 minutes rest

400m run

2 minutes rest

200m run

1 minute rest

100m run

Row

800m row

3minutes rest

400m row

2 minutes rest

200m row

1 minute rest

100m row

Swim

800m swim

3 minutes rest

400m swim

2 minutes rest

200m swim

1 minute rest

100m swim

Friday, April 26, 2013

Warm Up

450m Run

then...

7 Jump Squats

6 Spidermans

4x

WOD

50 Pullups

50 Squats

50 Pushups

For Time

Thursday- April 25, 2013

warm up

450m run

then...

tabata squats

3x

then...

20 toes to bar (unbroken)

2x

WOD

10 Rounds

As many rounds as possible in 1 Minute

5 Wall-ball 20/14

5 Burpees

Rest 1 Minute

- Start at wall-ball to begin each round

- every rep counts 10= 1 round when totaling at the end

- Score total rounds

* credit Hyperfit USA for WOD

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch From Blocks (just below knee)

 2 x 75%

 2 x 80%,

Endurance

1000m run

3:00 rest

2x

Row

1000m row

2:00 rest

2x

Swim

800m swim

3 minutes rest

2x

Wednesday- April 24, 2013

warm up

450m run

then...

3 burpees

8 walking lunges

4x

WOD

15 deadlifts (95lbs / 65lbs)

15 thrusters

15 front squats

15 OHS

15 push jerks

*3 burpees every minute on the minute

Westside

Max Effort Upper

Sling Shot Slight Incline Bench Press  + Band

Work up to a heavy double

-Dumbbell  Rows

 3-5 sets 5-8 reps

Accessory Work

Close Grip Bench
4 sets x 3-5 reps

-Chain Grenade Extensions -Band Face Pulls
3 sets x 20 reps

-Band Face Pulls
3 sets x 20 reps

Endurance

300m run

2 minutes rest

4x

Row

300m row
2:00 rest
4x

Swim

1600m swim

Tuesday- April 23, 2013

warm up

450m run

then...

30 second handstand hold

30 second squats

5x

WOD

4 ground to overhead (155lbs / 110lbs)

8 burpees

16 air squats

32 double unders

5 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Safety Squat Bar

50% + bands

12 sets x 2 reps

-Rack Pulls
50% + bands (new band tension)

8 sets x 1 rep
6 pins up, 7 wide band

Accessory Work

Deficit Stiff Legged Deadlifts
3 sets x 12-20 reps (135lbs/95lbs)

-Ankle weight leg curls

1 set x 100 reps

-Full Stop Reverse Hypers

3 sets x 10 reps

-ABS

Endurance

200m run

2:00 rest

5x

Row

2500m row

Swim

400m swim

2 minutes rest

3x

Monday, April 22, 2013

Warm Up

100m Run

10 Squats

5 InchWorm Pushups

4x

WOD

AMRAP 7

7 KBS

7 HR Pushups

Sunday- April 21, 2013

warm up
450m run
 then...
Class
5 burpee broad jumps
100m run
4x
Games/Regionals
5 minutes triple unders practice
then...
5-5-5
muscle ups
*if the knees hurt skip triples and do four 100m runs

WOD
9 thrusters (105lbs/75lbs)
9 chest to bar pull ups
5 rounds for time

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

EXTRA CREDIT

Westside
Dynamic Upper
9 sets x 3 reps
50% + bands

-Strict Press
5 sets x 5 reps

-Laying Extensions
3 sets x 3-5 reps
H.A.P

-ABS

Saturday- April 20, 2013

warm up

450m run

then...

EMOM 5

10 push ups

EMOM 5

15 squats

"Diane"

21-15-9

Deadlifts (225lbs/155lbs)

Handstand push ups

2 minutes rest

30 power cleans (185lbs/135lbs)

For total time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats

15" box

Texas Squat Bar

75% + bands (new max)

5 sets x 1-2 reps

-Rack Pulls + Bands

Accessory Work

-GHRs

3-5 sets

-Reverse Hypers

5 sets x 8-10 reps

Endurance

50m sprint

walk to start as rest

10x

Row

100m sprint

1:00 rest

10x

Swim

200m swim

2 minutes rest

6x

Friday, April 19, 2013

Warm Up

100m Run

10 Squats

10 Dynamic Toe Touches

4x

WOD

20 Situps

20 Walking Lunges

200m Run

5 Rounds

POST TIME TO COMMENTS

Thursday- April 18, 2013

warm up

450m run

then...

10 dynamic toe touches

5 inch worm push ups

6 knee jumps

3x

WOD

AMRAP 12 

5 Pull Ups

10 Push Ups

15 Double Unders

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

HAVE FUN!!!!!

Endurance

800m run

3:00 rest

2x

Row

700m row

2:00 rest

2x

Swim

800m swim

3 minutes rest

2x