Tuesday- October 1, 2013

warm up

450m run

then...

5 pull ups

10 push ups

15 squats

8 pass throughs

6x

WOD

10 shoulder to OH (135lbs/95lbs)

5 pull ups

5 rounds

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed

Monday- September 30, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

75 burpees

For time

Sunday- September 29, 2013

warm up

450m run

then...

5 push ups

6 spidermans

8 pass throughs

6x

WOD

EMOM 10

1 snatch (165/115)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper 

9 sets x 3 reps

60% straight weight

-Dumbell Bent Over Rows

4 sets 

-EZ Bar Curls

3 sets

-Tricept Press Downs

3 sets

-Banded Face Pulls

100 reps

ABS

Olympic

Power Clean + Push Jerk

 1 x 70%

1 x 75%

 1 x 80% x  3

OR

Thruster

5 sets x 2 reps  @ 85%

Saturday- September 28, 2013

warm up

450m run

then...

4 pull ups

4 toes to bar

8 squats

8 pass throughs

5x

WOD

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

For Time

*"Fat Cindy"

10 pull ups

20 push ups

30 squats

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Deadlift 75%

1 set  x  2 reps

Speed Pulls 60%

 8 sets x 3 reps

*90 seconds rest between sets

Super Set

-8 Stiff Leg Deadlift

-8 bent over row

-8 underhand pull ups

-8 arch back good morning

*3 circuits

**90 seconds rest between exercises

***2-3 minutes between circuits

Friday- September 27, 2013

warm up

450m run

then...

"Cindy"

3x

AMRAP 10

5 burpees

7 push ups

9 squats

Thursday- September 26, 2013

warm up

450m run

then...

3 pull ups

3 toes to bar

3 inch worms

7 squats

7x

WOD

Burpee Grace 

-30 reps of Burpee Clean and Jerks (135/95)

For Time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

-5X1 Snatch @ 80-90% 

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

 -4X2 Snatch Pulls

 -4X2 Tempo High-Bar Back Squat 

* Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Wednesday- September 25, 2013

warm up

450m run

then...

"Cindy"

6x

WOD

5 sets

4 deadlift

8 burpees

20 doubleunders

rest 4min

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press  + chains

*work up to heavy weight add sling shot and go heavier

-Close Grip Bench Press

3-5 sets 

-Laying Triceps Extentions

3-5 sets

-Hammer Curls

3-5 sets

-100 Face Pulls 

-Abs

Endurance

400m run

2min rest 

4x

Row

500m row 

2min rest 

4x 

Swim

400m swim

2min rest 

4x

Tuesday- September 24, 2013

warm up

450m run

then...

7 toes to bar

7 squats

6x

AMRAP 10

5 thrusters (135lbs/95lbs)

10 burpees

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 8-

Dynamic Effort

-Box Squats

12" box

55% + bands

Straight Bar

10 sets x 2 reps

-Sumo Speed Pulls

2 mats

55% + bands

12 sets x 1 reps

-GHR's

5 sets

-Reverse Hypers

5 sets

-ABS

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed

Program Shift

I have been working very hard towards a program shift that will be taking all of you to new levels of strength and fitness. It has all finally come together. Not going to explain much more here but I will leave you with a story that will all make sense tomorrow.

"A grandson told of his anger at a schoolmate who had done him an injustice. Grandfather said: "Let me tell you a story." "I, too, have felt a great hate for those that have taken so much, with no sorrow for what they do. But, hate wears you down and does not hurt your enemy. It is like taking poison and wishing your enemy would die. I have struggled with these feelings many times. It is as if there are two wolves inside me: one is good and does no harm. He lives in harmony with all around him and does not take offense when no offense was intended. He will only fight when it is right to do so, and in the right way. But the other wolf is full of anger. The littlest thing will set him into a fit of temper. He fights with everyone, all the time, for no reason. He cannot think because his anger and hate are so great. It is hard to live with these two wolves inside me, for both of then try to dominate my spirit." The boy looked intently into his grandfather's eyes and asked, "Which one wins, Grandfather?" The grandfather solemnly replied, "The one I feed." 

Monday- September 23, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

10 pull ups

20 push ups

 30 air squats

40 double unders

200m run

3 rounds for time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Sunday- September 22, 2013

warm-up
450m run 
then...
"Cindy"
5x

EMOM 10
1 snatch (155/105)

Westside 
Dynamic Upper 
9 sets x 3 reps
70% straight weight

-Dumbell Bent Over Rows
4 sets 

-EZ Bar Curls
3 sets

-Tricept Press Downs
3 sets

-Banded Tricept Extentions 
100 reps

ABS

Olympic
Clean&Jerk

-2 x 75%

-2 x 80%

-3x1 @ 85%

OR

Thruster
5 sets x 2 reps  @ 80%

Saturday- September 21, 2013

warm up

450m run

then...

5 push ups

7 squats

7 spidermans

10 pass throughs

5x

WOD

Every 90 seconds for 12 rounds

1 "Bear" (70% of 1RM full clean)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats + bands

14" box

Straight Bar

5 sets x 1 rep

-Conventional Deadlifts + Bands

3-5 sets

-GHRs

3 sets

-Reverse Hypers

3 sets

-ABS

Friday- September 20, 2013

warm up

3 burpees

8 spidermans

4x

WOD

200m run

50 squats

200m run

40 sit ups

200m run

30 burpees

200m run

20 pull ups

200m run

Thursday- September 19, 2013

warm up

450m run

then...

10 squats

3 strict pull ups

10 pass throughs

5x

WOD

"Death by Pull Ups"

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

 60%x3

 70%x2

 75%x2

 80%x2

 85%x1

 90%x1 

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Wednesday- September 18, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

"Death by Burpees"

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Shoulder Saver Bench (2 board) + bands 

*work up to heavy weight add sling shot and go heavier

-Close Grip Bench Press

3 sets 

-Laying Triceps Extentions

3 sets

-Hammer Curls

3 sets

-100 Face Pulls 

-Abs

Endurance

400m run

2min rest 

4x

Row

500m row 

2min rest 

4x 

Swim

400m swim

2min rest 

4x

Tuesday- September 17, 2013

450m run

then...

8 toes to bar

8 push ups

8 squats

5x

WOD

Death By Power Clean (135lbs / 95lbs)

On the first minute complete one power clean

On the second minute complete two

On the third minute complete three

Etc… For 20 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 20 minutes have passed.

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Week 7-

Dynamic Effort

-Box Squats

12" box

50% + bands

Straight Bar

12 sets x 2 reps

Sumo Speed Pulls

4 mats

60% + bands

8 sets x 2 reps

-GHR's

3 sets

-Reverse Hypers

3 sets

-ABS

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed

Monday- September 16, 2013

warm up

450m run

then...

7 squats

7 pass throughs

5x

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

*scale as needed

Sunday- September 15, 2013

warm up

450m run

then...

7 squats

7 push ups

7 spidermans

7 pass throughs

6x

AMRAP 12

3 "Bears" (135lbs / 95lbs)

2 rounds of "Cindy"

*One "Bear" is as follows:

1 deadlift

1 hang 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

65% straight weight

-Bent Over Rows

3 sets

-EZ Bar Curls

3 sets

-  Triceps Press Downs

3 sets

-ABS

Olympic

Clean & Jerk

 -2 X 75%

 -2 X 80%

-3X1 @ 85%

or

Thruster

5 sets x 1 rep

80% - 85%