Sunday- June 30, 2013

warm up

5 toes to bar

10 squats

100m run

6x

EMOM 15

1 power clean (225lbs/155lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

55% + bands

or

75% straight weight

-Straight Bar Curls

3 sets

-Behind The Back Shrugs

3 sets

-ABS

Olympic

 Clean From Blocks (just below knee)

 2 X 75%

 2 X 80%,

3X1 @ 85%

Saturday- June 29, 2013

warm up
450m run
then...
5 knees to elbows
8 pass throughs
8 spidermans
3x

WOD
1 clean & jerk (155lbs/105lbs)
6 push ups
9 squats
2 clean & jerks
6 push ups
9 squats
3 clean & jerks
6 push ups
9 squats
* until 10 clean & jerks
6 push ups
9 squats

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Deadlifts with Safety Squat Bar on Back

-Oly Squats
3 sets x 5-8 reps (225lbs/155lbs)
* weight taken from floor

-Reverse Hypers

3 sets

-GHRs

3 sets

-ABS

Friday, June 28, 2013

Warm Up

450m Run

then...

10 Dynamic Toe Touches

5 Inch Worm Pushups

8 Jump Squats

4x

WOD

10 Power Clean (135/95)

10 Burpees

3 Rounds

Thursday- June 27, 2013

warm up

450m run

then...

7 toes to bar

8 squat jumps

1 minute squat hold

4x

WOD

*athletes choose your rep scheme

100 or 75 or 50 reps of:

Over Head Squats (95lbs/65lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

5X2

 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65%

Endurance

800m run

5 minutes rest

2x

Row

1000m row

3 minutes rest

2x

Swim

800m swim

5 minutes rest

2x

Wednesday- June 26, 2013

warm up

450m run

then...

3 chest to bar

10 walking lunges

6 spidermans

5x

Complete 10 rounds for time

3 Power Snatches (135lb/95lbs)
3 Burpees 

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Bench Press

3 sets x 3 reps

H.A.P

-Bar Dips

3 sets x 8-15 reps

*add weight if possible

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

Endurance

50m run

walk to start as rest
10x

Row

100m row

1 minutes rest

10x

Swim

100m swim

1 minutes rest

10x

Tuesday June 25, 2013

warm up

450m run

then...

7 toes to bar

7 squats

7 pass throughs

6 spidermans

4x

WOD

3 Rounds

     10 reps Heavy Thrusters (155lbs/105lbs)

     30 reps Hand Release Push-ups

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

12 sets x 2 reps

40% +  heavy chains

14" box

-Sumo Speed Pulls

6 sets x 2 reps

50% + bands

-Reverse Hypers

3 sets x 15 reps

-GHRs

3 sets

-ABS

Endurance

600m run

3 minutes rest

3x

Row

700m row

3 minutes rest

3x

Swim

800m swim

5 minutes rest

2x

Monday, June 24, 2013

Warm Up

450m Run

then...

10 Mountain Climbers

8 Squats

6 Inch Worm Pushups

3x

WOD

20 Burpees

20 Situps

4 Rounds

Sunday- June 23, 2013

warm up

450m run

then...

AMRAP 7

1 bear complex (135lbs / 95lbs)

6 hand release push ups

9 air squats

*bear complex must be:

1 deadlift

1 hang power clean

1 front squat

1 jerk

1 back squat

1 jerk

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

50% + bands

or

70% straight weight

-Behind The Back Shrugs

3 sets

-ABS

Olympic

 Clean (full squat) & Jerk (split) 

5 x 1 @ 80-90%

Saturday- June 22, 2013

warm up

450m run

then...

5 push ups

6 toes to bar

7 pass throughs

8 spidermans

9 squats

5x

EMOM 15

3 squat clean thrusters (155lbs / 105lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Cambered Bar Front Squats

8 sets x 3 reps

*ascending weight

-Sumo Deathlifts

3 sets x 3 reps

-GHRs

2 sets

-Reverse Hypers

2 sets

-AB Wheel

3 sets x 8-15 reps

*add weight if possible

Friday, June 21, 2013

GYM CLOSED TODAY

**Updates have been made to the schedule...go to fitnessgonebad.blogspot.com for the changes

**Gym hours will be back to normal Saturday June 22, 2013

Thursday- June 20, 2013

warm up

450m run

then...

5 toes to bar

7 push ups

10 squats

4x

WOD

Hang power clean

3-3-3-3-3-3-3

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

 3 x 1 @ 80%

Endurance

400m run

3 minutes rest

4x

Row

400m row

3 minutes rest

4x

Swim

400m swim

3 minutes rest

4x

Wednesday- June 19, 2013

warm up

450m run

then...

"Cindy"

3x

AMRAP  9 

1 Power Clean (115lbs, 75lbs)

1 Overhead Squat  (115lbs, 75lbs)

2 Power Cleans

2 Overhead Squats

etc, etc, etc

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Super Set

10 reps bench press (135lbs/55lbs)

10 push ups

4 sets

-Single Handle Chain Triceps Extensions

3 sets

ABS

Strict Toes To Bar

3 sets

Endurance

100m run

1 minutes rest

7x

Row

100m row

1 minutes rest

7x

Swim

100m swim

1 minutes rest

7x

Tuesday- June 18, 2013

warm up

450m run

then...

5 push ups

5 pass throughs

7 squats

4 spidermans

5x

AMRAP 10

200m Run

5- kb/dumbbell snatch (R arm)

5- kb/dumbell snatch (L arm)

*athletes choose weight

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Olympic Squats

5 sets x 2 reps

Straight Bar

50% Straight Weight

Raw, Rock Bottom, Oly Shoes

*following every squat set do 20 double unders

-Ankle Weight Leg Curls

2-3 sets high reps

*try to get high consecutive reps 

Endurance

600m run

3 minutes rest

3x

Row

700m row

2 minutes rest

3x

Swim

800m swim

5 minutes rest

2x

Monday, June 17, 2013

Warm Up

450m Run

then...

4 Burpees

6 Spidermans

10 Pass Throughs

3x

WOD

AMRAP 10

200m Run

10 Squats

10 Pushups

Sunday- June 16, 2013

warm up

450m run

then...

3 burpee broad jumps

4 spidermans

8 squats

4x

AMRAP 11

5 pull ups

5 clean grip power snatches (115lbs/ 85lbs)

5 toes to bar

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

60% + bands

or

80% straight weight

-Behind The Back Shrugs

3 sets

-ABS

Olympic

Power Clean + Push Jerk

 1X70%,

1X75%

 1 x 80% x 3

Saturday- June 15, 2013

warm up

450m run

then...

2 chest to bar pull ups

2 toes to bar

6 spidermans

WOD

Death By Power Clean

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc… For 15 Minutes

*Reps do NOT have to be consecutive. If you do NOT complete the designated amount of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute, etc.) until 15 minutes have passed

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Chain Strip Set

Saftey Squat Bar

14" box

-Rack Deadlifts

5 sets x 1-3 reps

-GHRs

2 sets

-Reverse Hypers

2 sets

-AB Wheel

3 sets x 8-15 reps

*add weight if possible

Endurance

400m run

3 minutes

3x

Row

500m row

2 minutes rest

3x

Swim

300m swim

1:30 rest

3x

Friday, June 14, 2013

Warm Up

450m Run

then...

6 Squats

8 Pass Throughs

10 Mountain Climbers

3x

WOD

40 Situps

200m Run

3 Rounds

Thursday- June 13, 2013

warm up

450m run

then...

5 knees to elbow

3 burpees

6 spidermans

4x

WOD

5 rounds for total working time of:

Run 200m

5 Hang Snatches (full squat) (135lbs/95lbs)

Rest 1:1

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch

5 x 1 @ 70%

Endurance

100m run

1 minute rest

2x

Row

100m row

1 minute rest

10x

Swim

100m swim

10x

*rest as needed