Sunday- September 1, 2013

warm up
200m run
then...

EMOM 7
5 toes to bar

EMOM 8

1 power snatch (185lbs/135lbs)

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Westside

Dynamic Upper

9 sets x 3 reps

60% straight weight

-Bent Over Rows

3 sets

-EZ Bar Curls

3 sets

- Underhand Triceps Press Downs

3 sets

-ABS

Olympic

Clean & Jerk

Clean From Blocks (just below knee)

 2 X 75%

 2 X 80%

 3X1 @ 85%

or

Thruster

5 sets x 1 rep

90% - 95%

Saturday- August 30, 2013

warm up

EMOM 7

7 burpees

WOD

3 rounds for time of:

12 Deadlifts (315lbs/225lbs)

12 Burpees

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Westside

Max Effort Lower

Rack Pulls

Front Squat

2 sets x 5 reps (245lbs/175lbs)

*weight taken from floor

-GHRs

3 sets

-Reverse Hypers

3 sets

-ABS

Friday- August 29, 2013

warm up

450m run

then...

"Cindy"

3x

EMOM 10

7 burpees

POST SCORE TO COMMENTS

Thursday- August 29, 2013

warm up

450m run

then...

5 inch worms

10 squats

6x

WOD

For time and load

3 rounds

Run 500

7 Power cleans

*power cleans need be ascending weight for each round. All reps of each round will be one weight

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

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Olympic

Snatch

2 X 75%

 2 X 80%

3X1 @ 85%

Endurance

800m sprint

2x

*rest as needed

Row

1000m row

2x

*rest as needed

Swim

800m swim

2x

*rest as needed

Wednesday- August 28, 2013

warm up

450m run

then...

10 spidermans

10 pass throughs

5x

AMRAP 10

7 burpees

3 clean & jerks (155lbs/105lbs)

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

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Westside

Bench Press

3 sets x 3 reps

*5lbs heavier than last 3 x 3

-Laying Triceps Extensions

5 sets x 2 reps

-Barbell Cheat Curls

5 sets 

Bent Over Rows

3 sets

-Triceps Extensions

5 sets

Endurance

400m run

4x

*rest as needed

Row

500m row

4x

*rest as needed

Swim

400m swim

4x

*rest as needed

Tuesday- August 27, 2013

warm up

450m run

then...

10 push ups

15 squats

5x

WOD

50 thrusters for time (95lbs/65lbs)

*7 burpees for every time bar is dropped

POST SCORE TO COMMENTS

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

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EXTRA CREDIT

Westside

-Week 4-

Dynamic Effort

Box Squats

12" box

50% + Chain

Cambered Bar

10 sets x 2 reps

-Sumo Speed Pulls

60%

10 sets x 1 rep

-GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed

Monday- August 26, 2013

warm up

450m run

then...

10 squats

100m run

6x

AMRAP 8

7 pull ups

7 burpees

7 toes to bar

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Sunday-August 25, 2013

warm-up

450m run

then...

3 pull-ups

10 pass throughs

10 OHS

5x

EMOM 12

power snatch (175lbs/125lbs)

*DBAP

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

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EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

70% straight weight

Bent Over Rows

4 sets

EZ Bar Curls

3 sets

Triceps Press Downs

4 sets

ABS

Olympic

Clean & Jerk

5 sets x 1 rep

80%

or

Thruster

5 sets x 1 rep

90%

Saturday-August 24, 1013

warm-up

450m run

then...

5 knees to elbow

10 OHS

8 pass throughs

5x

In 15 minutes complete...

2 rounds of "Cindy"

1 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

2 power snatch

2 rounds of  "Cindy"

3 power snatch

etc, etc, etc

POST SCORE TO COMMENTS

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

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Westside

Max Effort Lower

Sumo Deadlift + Bands

Front Squat

3 sets x 5 reps (225lbs/155lbs)

*weight taken from floor

Snatch Pulls @ 110%

5 sets x 1-2 reps

GHRs

3 sets

Reverse Hypers

3 sets

ABS

Friday- August 23, 2013

100 wallballs

For time

Thursday- August 22, 2013

warm up

450m run

then...

5 push ups

8 pass throughs

10 squats

5x

WOD

1 snatch

20 double unders

8 rounds for time

*athletes choose weight

**only one attempt at each weight

***score is total time and total load

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

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Olympic

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Endurance

2x

*rest as needed

800m sprint

Row

1000m row

2x

*rest as needed

Swim

800m swim

2x

*rest as needed

Wednesday- August 21, 2013

warm up

450m run

then...

5 toes to bar

5 burpee broad jumps

5x

WOD

15 -12-9-6-3

Front Squat (135lbs, 95lbs)

Toes To Bar

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 reps

-Hammer Curls

3 sets 

Bent Over Rows

5 sets

-Triceps Extensions

5 sets

Endurance

400m run

4x

*rest as needed

Row

500m row

4x

*rest as needed

Swim

400m swim

4x

*rest as needed

Tuesday- August 20, 2013

warm up

"Cindy"

6x

WOD

5 Rounds

5- Squat Clean Thruster (135lbs/95lbs)

10- Pullups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside
Week 3

Dynamic Effort

Box Squats

14" box

60% + Chain

Straight Bar

8 sets x 2 reps

Sumo Speed Pulls

55%

8 sets x 1 rep

GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

200m run

6x

*rest as needed

Row

250m row

6x

*rest as needed

Swim

200m swim

6x

*rest as needed

Monday- August 19, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

40 KBS

200m run

30 KBS

200m run

20 KBS

200m run

10 KBS

200m run

For time

Sunday- August 18, 2013

EMOM 15

2 Power Snatch (165lbs/115lbs)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside
Week 2

Dynamic Upper

9 sets x 3 reps

65% straight weight

Bent Over Rows

4 sets

Hammer Curls

3 sets

ABS

Olympic
Clean & Jerk 
5x3 @ 75%

Thrusters
5x3 @ 75%

Saturday- August 17, 2013

warm up

450m run

then...

5 push ups

10 toes to bar

10 spidermans

3x

WOD

 AMRAP 7

7 Hang Power Clean (135lbs/95lbs)

12 Wallball (20lbs/14lbs)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL

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Westside

Max Effort

-Rack Pulls

2"-3" from floor

*work up to a heavy single

-Front Box Squats 

12" box

80%-85%

5 sets x 2 reps

*ascending weight

-Reverse Hypers

3 sets

H.A.P

-GHRs

3 sets

-AB Wheel

3 sets

Friday- August 16, 2013

warm up

450m run

1 minute rest

3x

WOD

75 burpees

For time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT