Saturday- June 1, 2013

warm up

450m run

then...

tabata burpees

5x

EMOM 10

5 push ups

5 front squats (135lbs/95lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Squat Party with chains

15" box

Texas Bar

-Conventional Deficit Deads

5-7 sets

-Accessory Work

GHRs with vest

3-5 sets

-Reverse Hypers

4 sets x 8-10

H.A.P

-Ankle Weight Leg Curls

2 sets x 75 reps

-ABS

Endurance

400m run

2 minutes rest

4x

Row

200m row

1:30 rest

6x

Swim

1600m swim

Friday, May 31, 2013

Warm Up

450m Run

then...

Burpee Cindy

4x

WOD

21-15-9

DB Thrusters

Burpees

Thursday- May 30, 2013

warm up

450m run

3x

then...

"Cindy"

5x

*warm up must be completed by everyone 

**if you are a slow runner start your warm up in self warm up time

WOD

EMOM 8

3 Power Cleans (205lbs/155lbs)

then...

100 double unders (300 singles)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

-Snatch

 60%x3 

70%x2 

75%x1

 80%x1

85%x1

90%x1

 95%x1

 85%x2

Wednesday- May 29th 2013

warm up

450m run

then...

5 toes to bar

5 burpees

4x

WOD

"Isabel"

30 Snatches (135lbs/95lbs)

for time

*1 burpee penalty for every drop

**burpees redeemed after WOD not for time!

POST SCORE TO COMMENTS

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

**AL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Max Effort Floor Press

Floor Press + chain

Work up to a heavy triple or double

Then drop weight and hit a set of 10-15 reps

Super Set

-Plyo Push ups 8- 10 reps

+

-Machine Triceps Pressdowns

-Hammer Curls

4 sets 

-Face Pulls

2 sets x 75 reps

Tuesday- May 28, 2013

Warm Up

"Cindy"

5x

WOD

"Grace"

30 clean & jerks for time

*1 Burpee penalty for every drop

**burpees done post WOD not for time

POST SCORE TO COMMENTS

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

**AL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

10 sets x 2 reps

Straight Bar

50% Straight Weight

Raw, Rock Bottom, Oly Shoes,

GHRs

6 sets

Reverse Hypers

4 sets

ABS

Monday, May 27, 2013

Warm Up

5 min of Self Warm Up

then...

Run for 5 min 

pick up the pace as you go 

WOD

1 min max Burpees

1 min rest

6 Rounds

Sunday- May 26, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

5 deadlifts (135lbs/95lbs)

5 clean & jerks (135lbs/95lbs)

7 burpees

5 rounds for time

POST TIME TO COMMENTS

Saturday, May 25, 2013

Warm Up

450m Run

then...

8 spidermans

10 Pass Throughs

10 Squats

3x

WOD

15 Thrusters (75/45)

30 Double Unders

4 Rounds for time

POST SCORE TO COMMENTS

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

**AL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" Box

Straight Bar

50% + chains

8 sets x 2 reps

Conventional Pulls/ Sumo Mash Up

50% + chains

8 sets x 2 reps

1 sumo, 1 conventional each set

Accessory Work

Dimel Deadlifts

H.A.P. x 10 reps

*no more than 225lbs

GHRs

4 sets

Reverse Hypers

5 sets x 8 reps

Ankle weight leg curls

2 sets x 50 reps

ABs

Friday, May 24, 2013

Warm Up

5 Inch Worm Pushups

10 Squats

15 Dynamic Toe Touches

WOD

AMRAP 12

7 Pushups

10 Situps

7 Squats

Thursday, May 23, 2013

Warm Up

450m Run

then...

5 Inch Worm Pushups

6 Spidermans

8 Pass Throughs

3x

WOD

30 Burpees

1 min rest

5 Rounds for time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

 Snatch From Blocks (just below knee)

2 X 75%

 2 X 80%

 3X1 @ 85%

Wednesday, May 22, 2013

Warm Up

450m Run

then...

10 Pass Throughs

5 Pushups

10 Squats

3x

WOD

10 Clean & Jerks (135/95)

10 Burpees

3 Rounds for time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Straight Weight Bench

70%

5 sets x 2 Reps

Barbell Rows

3 sets x 8 reps

Accessory Work

Triceps Extensions

Band Face Pulls

3 sets x 30 reps

Reverse Hypers

light weight

ABs

Tuesday-May 21, 2013

warm up

450m run

then...

3 burpees

8 squats

10 pass throughs

4x

AMRAP 10

5 squat cleans (135lbs/95lbs)

5 burpees

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

Straight Bar

15" box

70% straight weight

8 sets x 2 reps

-Deathlifts

60% straight weight

4 sets x 1 rep (conventional)

4 sets x 1 rep (sumo)

2 sets x 1 rep (conventional)

Accessory Work

GHRs

3 sets

- Reverse Hypers

4 sets x 8 reps

-Ankle weight leg curls

2 sets x 50 reps

-ABS

Jamo Regionals Prep Tuesday May 21, 2013

Jamo Regionals Prep

warm up

400m run

then...

3 burpees

8 squats

10 pass throughs

4x

EMOM 12

3 squat cleans (135lbs)

3 burpees

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

Bow Bar

15" box

70% straight weight

6 sets x 2 reps

-Deathlifts

60% straight weight

4 sets x 1 rep (conventional)

4 sets x 1 rep (sumo)

2 sets x 1 rep (conventional)

Accessory Work

GHRs

3 sets

- Reverse Hypers

4 sets x 8 reps

-Ankle weight leg curls

1 sets x 50 reps

-ABS

Monday, May 20, 2013

Warm Up

100m Run

5 Burpees

10 Mountain Climbers

3x

WOD

50 Squats

10 Situps

200m Run

40 Squats

20 Situps

200m Run

30 Squats

30 Situps

200m Run

20 Squats

40 Situps

200m Run

10 Squats

50 Situps

200m Run

Jamo Regionals Prep Monday May 20, 2013

Jamo Regionals Prep

warm up

400m run

then...

10 pass throughs

5 pushups

10 squats

3x

WOD

10 clean & jerks (135lbs / 95lbs)

10 over bar burpees

3 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Straight Weight Bench
Bow Bar

5 sets

-Barbell  Rows

 3 sets x 8 reps

Accessory Work

-Triceps Extensions

-Band Face Pulls

3 sets x 30 reps

-Reverse Hypers

*light

-Abs

Sunday- May 19, 2013

warm up

450m run

then...

WOD
10 Rounds
10- Pushups
15- Abmat Sit-ups
40ft Walking Lunge with plate overhead (45lbs/25lbs)

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

Jamo Regionals Prep Sunday May 19, 2013

Jamo Regionals Prep

WOD

30 burpees

1 minute rest

5 rounds for time

Saturday- May 18, 2013

warm up

450m run

then...

4 knee jumps

10 pvc OHS

6 spidermans

3x

WOD

Five rounds for time of:

10 Hang power cleans (135lbs/95lbs)

10 Toes to bar

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

70% straight weight

6 sets x 2 reps

-Block Pulls (4")

75% 

8 sets x 1 rep

Accessory Work

GHRs

4 sets

-Ankle weight leg curls

2 sets x 50 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