Thursday- August 1, 2013

Fifty Train

Warm Up

450m Run

then...

3 burpee broad jumps

4 spidermans

8 squats

4x

WOD

30 Bears (95lbs/65lbs)

For time

POST SCORE TO COMMENTS

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

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EXTRA CREDIT

Olympic

 Snatch 

5 x 2 @ 80%

Endurance

450m sprint

4x

*rest as needed

Row

500m row

5x

*rest as needed

Swim

400m swim

5x

*rest as needed

Wednesday- July 31, 2013

Warm Up

450m Run

then...

7 toes to bar

7 push ups

10 squats

4x

WOD

5 Rounds

7- Front Squats (155lbs/105lbs)

11- Chest to bar Pull-ups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Bench Press

3 sets x 3 reps

*5lbs heavier than last 3 x 3

-Laying Triceps Extensions

5 sets x 3-5 reps

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

-Bar Dips

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed

Tuesday- July 30, 2013

Warm Up

450m Run

then...

"Cindy"

4x

WOD

AMRAP 15

7 Hang Power Snatches (95/65)

14 Deadlifts

21 Air Squats

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside
Oly Squats
5 sets x 2 reps
50% Straight Weight

Front Squats

5 sets x 2 reps

50% Straight Weight
*Rock Bottom
**Oly Shoes

Dimel Deadlifts
3 sets x 20 reps (225/95)

GHR's
3 sets

Reverse Hypers
3 sets

ABs

Monday, July 29, 2013

Warm Up

450m Run

then...

3 Burpees

6 Pushups

9 Squats

4x

WOD

"Annie"

50-40-30-20-10

Double Unders

Situps

Sunday- July 28, 2013

Warm Up

450m Run

then...

4 inch worms

8 pass throughs

8 pvc OHS

4x

WOD

EMOM 12

2 Power Snatches (155/105)

POST SCORE TO COMMENTS

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

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Westside
Dynamic Upper
9 sets x 3 reps
75% straight weight

Bent Over Rows
3 sets

Barbell Curls
3 sets

ABs

Olympic
Clean & Jerk
3 x 1 @ 80%

Saturday- July 27, 2013

Warm Up

450m Run

then...

5 inch worms

6 spidermans

10 pass throughs

4x

WOD

"Fran"

21-15-9

Thrusters (95lbs/65lbs)

Pull ups

POST SCORE TO COMMENTS

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

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EXTRA CREDIT

Westside

Max Effort

Box Squats 

14" box

Straight Weight

5 sets x 2-3 reps

*ascending weight

Conventional Deficit Deathlifts

2" deficit

3-5 sets x 2-3 reps

Reverse Hypers

3 sets

H.A.P

GHRs

5 sets

ABS

Friday, July 26, 2013

Warm Up

450m Run

then...

5 Burpees

10 Pushups

15 Dynamic Toe Touches

4x

WOD

250 Air Squats

For time

Thursday- July 25, 2013

Warm Up

450m Run

then...

3 Burpees

6 Mountain Climbers

9 Squats

5x

WOD

12 min AMRAP:

2 Hang power snatches (115lbs/85lbs)

5 Overhead squats

8 Hand release push-ups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Olympic

5X2 Snatch off blocks ( just below the knee) @ 85%

Endurance

100m sprint

1 minute rest

10x

Wednesday- July 24, 2013

Warm Up

450m Run

then...

3 chest to bar pull ups

6 spidermans

8 pass throughs

4x

WOD

Every minute on the minute for 12 minutes

3 Power cleans (185lbs/135lbs)

As many Double unders as possible in the time remaining

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

-Bench Press

3 sets x 3 reps

*5lbs heavier than last 3 x 3

-Laying Triceps Extensions

5 sets x 3-5 reps

-Hammer Curls

3 sets x 8 reps

-Pushdowns

3-5 sets

-Bar Dips

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed

Tuesday- July 23, 2013

Warm Up

450m Run

then...

"Burpee Cindy"

4x

WOD

3 rounds

10 Overhead squats (135lbs/95lbs)

10 Back squats

10 Power cleans

*2 minutes rest between rounds

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Lower

-Box Squats

12"/14"box

60%+chains

Front Squats

5 sets x 2 reps

60%+chains

Back Squats

5 sets x 2 reps

-Sumo Speed Pulls

12 sets x 1 reps

55% + bands

-Reverse Hypers

4 sets 

-GHRs

4 sets

-ABS

Endurance

450m sprint

4x

*rest as needed

Row

500m row

5x

*rest as needed

Swim

400m swim

5x

*rest as needed

Monday, July 22, 2013

Warm Up

450m Run

then...

5 Squats

10 Mountain Climbers

20 Single Skips Jump Rope

3x

WOD

3 Tuck Jumps

3 Squats

3 Broad Jumps

5 rounds for time

Sunday- July 21, 2013

Warm Up

450m Run

then...

5 knees to elbows
8 pass throughs
8 spidermans
3x

WOD

21 Overhead Squats (95lbs/65lbs)
400 Meter run
15 Overhead Squats
400 Meter run
9 Overhead Squats
400 Meter run

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

-Bent over rows

3 sets

-Hammer Curls

5 sets

-ABS

Olympic

Clean & Jerk

 2x1 @ 80%

 1 @ 85%

1 @ 90%

Saturday- July 20, 2013

Warm Up

450m Run

then...

10 Dynamic Toe Touches

5 Inch Worm Pushups

8 Jump Squats

4x

WOD

800m Run

30 Wallballs (20/14)

800m Run

For Time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Max Effort Rack Pulls
4 inches from floor
** warm up then use 5 working sets to find 2-3 rep max, re-set each rep

3 sets of
1 Squat Clean (185/135)
15 Back Squats

GHR's
3 sets

Reverse Hypers
3 sets

ABs