Saturday- November 30, 2013

warm up

450m run

then...

5 Burpees

10 Squats 

15 Dynamic Toe Touches

5x

WOD

10-9-8-7-6-5-4-3-2-1

Deadlift (135lbs/95lbs)

Push ups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Seated Safety Squat  Bar Good Mornings

from Chains

-Sumo Pulls 

65% + bands

5 sets x 1 rep

-KB Box Deads/Squats

3 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

600m run

2 minutes rest

3x

Row

11 minutes with splits held at 2:00/2:15

Swim

800m swim

Thursday- November 28, 2013

warm up

450m run

then...

"Cindy"

5x

EMOM 10

1 power snatch (155lbs/105lbs)

1 squat snatch

Snatch Party

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 2

Wednesday- November 27, 2013

warm up
450m run
then...
5 inch worm push ups
5 toes to bar + pull up combo
8 jump squats
6x

WOD

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

3 Board Press Press with Chains

*Slang It 

Bent Over Rows

4 sets

 -Laying Extensions

4 sets 

H.A.P

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 26, 2013

http://muscleoldschool.com/bill-peanuts-west-powerlifting-pioneer/

warm up

450m run

then...

AMRAP 7

100m run

5 burpees

WOD

Five rounds for time of:

275 pound Deadlift, 7 reps

30 Squats

7 Handstand push-ups

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 5

-Dynamic Effort Lower

Box Squats

16" box

55% + chains

SSB 

10 sets x 2 reps

- Sumo Speed Pulls (Two Mats)

45%+ bands

8 sets x 1 rep

-KB Box Deads

2 sets x 20-30 reps

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- Novermber 25, 2013

warm-up
450m run
then...
"Cindy"
3x

WOD
200m run
12 kb swings
20 doubles
AMRAP 12

Sunday- November 24, 2013

warm up
450m
then...
5 toes 2 bar
6 knee jumps
7 pass throughs
8 squats
6x

AMRAP 10
200m run
1 snatch
20 doubles

Olympic

Clean & Jerk

 3X1 @ 80%

Saturday- November 22, 2013

warm up

450m run

then...

5 toes to bar

7 push ups

9 squats

7x

AMRAP 5
135lbs/95lbs

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

3 minutes rest

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

2 minutes

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

1 minute

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats 

15" box + foam

Cambered Bar

-Sumo Pulls

405lbs x reps

Girls- 225lbs x reps

KB Box Deads/Squats

2 sets x 20-30 reps

-GHRs

4 sets

-Reverse Hypers

4 sets

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Friday- November 22, 2013

warm-up

450m run

then...

"Cindy" 

3x

WOD

50 push-ups

50 pull-ups

50 squats 

For time

Thursday- November 21, 2013

20 minutes self warm up

WOD

"Isabel"

30 snatches for time

Olympic

2 x 70%

2 x 75%

1 x 80%

1 x 85% x2

Wednesday- November 20, 2013

warm up

450m run

then...

"Cindy"

6x

WOD

For time:

21 Power cleans (95lbs/65lbs)

21 Burpees

15 Hang squat cleans

15 Burpees

9 Hang squat cleans

9 Burpees

3 Power cleans

3 Burpees

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press with Chains

*Slang It 

Bent Over Rows

4 sets

 -Laying Extensions

4 sets 

H.A.P

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 19, 2013

warm up

450m run

then...

8 toes to bar

8 push ups

8 squats

8x

WOD

3 Rounds for time:

• 10 Thrusters (95lbs/65 lbs)
• 
  
• 10 Burpees

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 5

-Dynamic Effort Lower

Box Squats

14"

55% + chains

Straight Bar 

12 sets x 2 reps

-Deficit Sumo Speed Pulls

55%

10 sets x 1 rep

-Glute Bridges

4 sets

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- November 17, 2013

warm up

450m run

then...

"Cindy"

5x

EMOM 10

15 KBS

Sunday- November 17, 2013

warm up

450m run

then...

5 knee jumps

5 toes to bar

5 burpees

7x

WOD

5 reps Thruster,  (115lbs/80lbs)

10 Pull-ups

100 meter Sprint

Rest 1 minute

5 rounds

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Weighted Push Ups

5 sets

-EZ Bar Curls

5 sets

-Triceps Press Downs

5 sets x 3 reps sets

H.A.P

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

   2X1 @ 80%

 1 @ 85%

 1 @ 90% 

Saturday- November 16, 2013

warm up

450m run

then...

5 burpees

10 push ups

15 squats

5x

WOD

135lbs/95lbs

1 minute work

20 seconds rest

-hand release push up

-power cleans

-burpees

-snatches

-pull ups

-back squats

-straight legged sit up

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats + chain

14" box

-Rack Pulls 

H.A.P

-GHRs

4 sets

-Reverse Hypers

4 sets

-Banded Leg Curls

100 - 150 reps

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Friday- November 15, 2013

warm-up
450m run
then...
"Cindy"
3x

WOD
15 burpees
200m run
3 rounds for time

Thursday- November 14, 2013

warm up

450m run

then...

5 burpees

100 sprint

7x

EMOM

2 power snatch (165lbs/115lbs)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

-Power Snatch

 5X1 @ 70%

-Snatch

 3X1 @ 80%

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x