Saturday- February 1, 2014

  

Westside

 Max Effort Lower

-Reverse Hypers
3 sets

-SSB Front Box Squats 
14" box


-Snatch Grip Deadlifts + bands
3-5 sets of 1-3 reps
*Oly Shoes

-Rack Pulls
*one hole lower than last week

*New Movement Test
-Waist Picked Banded Barbell Deadlifts
test*test*test

-GHRs
3 sets

-ABS

Friday- January 31, 2014

Warm Up

7 x 100m Run

1 min. rest between efforts

*work your way up in speed

WOD

25 Squats

5 Pushups

20 Squats

10 Pushups

15 Squats

15 Pushups

10 Squats

20 Pushups

5 Squats

25 Pushups

POST TIME TO COMMENTS

Thursday- January 30, 2014

warm up

450m run

then…

65 burpees

WOD

"Karen"

150 wallballs

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

Extra Credit

Olympic

-Snatch: 3X1 @ 80%

- Heaving Snatch Balance
*work up

Wednesday- January 29, 2014

warm up

450m run

then…

10 toes to bar

5 burpees

7x

AMRAP 12

1 round "Cindy"

3 squat snatch (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Incline Bench Blokz

-Curl Bar JM Press

5 sets 

-Hammer Curls
3 sets x 5-8 reps

-Face Pulls

1 set x 100

-AB Wheel + weight

5 sets

-Back Extensions + weight

4 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Tuesday- January 28, 2014

Westside

Week 5

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

55% + bands

10 sets x 2 reps

-Conventional Deficit (1 mat) Deadlifts  + bands

7 sets x 1 rep

-Stiff Legged Deadlifts
3 sets x 5-8 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- January 27, 2014

Warm Up

5 Pushups

10 Squats

15 Dynamic Toe Touches

3x

WOD

200m Run

10 Pullups

14 OH Walking Lunges (45/25)

5 Rounds

POST TIME TO COMMENTS

Sunday- January 25, 2014

warm up

450m run

then…

"Grace"

(75/45)

WOD

For 20 minutes

Odd- 12 calories Row/Airdyne

Even- 7 wallballs

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside 

-Ultra Wide Bench 

3 sets x 6 reps
-Close Grip

3 sets x 6 reps 

-Machine Cross Pull Downs

3 sets

-Machine Extensions

3 sets

-Face Pulls
1 set x 100-150 reps

-ABS

Olympic

Power Clean + Push Jerk

 1 x 70%

 1 x 75%

 1 x 80% + 3

Saturday- January 25, 2014

Westside

 Max Effort Lower
-Box Squats 
15" box
SSB + chain

-Snatch Grip Deadlifts + bands
3-5 sets to find max
*Oly Shoes

-Banded DB Dimmel Deads
1 set x 25 reps (35lbs/20lbs)

-KB Box Deadlifts
1 set x 20 reps

-KB Box Squats
1 set x 20 reps

-Box Band Squats
1 set x 25 reps

-GHRs
3 sets

-Reverse Hypers
3 sets

-ABS

Friday- January 24, 2014

Warm Up

6 x 100m run

30 sec. rest

then..

3 min. squat hold

WOD

7 Squats

7 Burpees

7 Rounds for time

POST TIME TO COMMENTS

Thursday- January 23, 2014

warm up
10 minutes mobility

then…

10 pvc OHS

10 pass throughs

10 spidermans

3x

Olympic

Snatch From Blocks

 2 x 75%

 2 x 80%

 3 x 1 @ 85%

 Heaving Snatch Balance

4 sets x 1rep

Wednesday- January 21, 2014

warm up

EMOM 10

5 burpees

WOD

50 wallballs 

30 double unders

3 rounds

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Press + chain

-Laying Triceps Extensions

5 sets 

-Hammer Curls
3 sets x 5-8 reps

-Triceps Extensions

1 set x 100

-AB Wheel + weight

5 sets

-Back Extensions + weight

4 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Tuesday- January 21, 2014

warm up

450m run

then…

5 toes to bar

7 HR push ups

10 pvc ohs

7x

WOD

In 7 minutes complete:

15- Power clean & Push press/jerk (75/55)

15- Power clean & Push press/jerk (95/65)

15- Power clean & Push press/jerk (135/85)

Max reps Power clean & Push press/jerk (165/105)

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 4

-Dynamic Effort Lower

Box Squats

14" box

SSB Bar

50% + bands

12 sets x 2 reps

-Conventional Deficit (2") Deathlifts  + bands

5 sets x 1 rep

Band DB Dimmels
1 sets x 30 reps

-KB Box Deadlifts
1 set x 30 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- January 20, 2014

Warm Up

4 x 100m Run

Then...

12 Squats

4 Spider-Man's

3x

WOD

15 OH Walking Lunges (45/25)

20 Sit-ups

10 Burpees

4 rounds for time

POST TIME TO COMMENTS

Sunday- January 19, 2014

warm up

450m run

then…

50 unbroken wallball shots

WOD

For 20 minutes

 Minute one 12 calories row / run / air dyne
Minute two 12 burpees

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside 

-Ultra Wide Bench 

3 sets x 6 reps

H.A.P

-Barbell Rows

3 sets
H.A.P

-Laying Extensions

5 sets

-Banded Crossovers

-ABS

Olympic

Clean & Jerk

60%x 2

 70%x 2

 75%x 2

 80%x 1

 85%x 1

 90%x 1

Endurance

600m run

4x

*rest as needed

Row

600m row

3x

*rest as needed

Swim

20 minutes for max distance

Saturday- January 18, , 2014

Graham getting down!!!

warm up

450m run

then...

10 squats

5 push ups

4 spidermans

4 mountain climbers

3x

AMRAP 10

7 thrusters (155lbs/105lbs)

7 burpees

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE FROM BELOW

EXTRA CREDIT

Westside

 Max Effort Lower
-Box Squats to foam
Cambered Bar
Straight Weight

-Snatch Grip Deadlifts
3-5 sets
*Oly Shoes

-Banded DB Dimmel Deads
1 set x 25 reps (35lbs/20lbs)

-KB Box Deadlifts
1 set x 20 reps

-KB Box Squats
1 set x 20 reps

-Box Band Squats
1 set x 25 reps

-Reverse Hypers
3 sets

-ABS

Endurance

1 mile run

for time

Row

2500m row

for time

Swim

1600m swim

for time