Saturday- March 1, 2014

warm up

450m run 

then…

"Cindy"

3x

Workout 14.1

 AMRAP 10

30 double-unders

15 power snatches (75lbs/55lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

Friday- February 28, 2014

Warm Up

100m Run

10 Squats

5 Inch Worm Pushups

4x

WOD

AMRAP 7

7 KBS

7 HR Pushups

Thursday- February 27, 2014

20 minute self warm up

EMOM 12

Power Snatch (155lbs/110)

Wednesday- February 26, 2014

warm up

450m run

then…

8 pass throughs

10 squats

8 spidermans

5x

WOD

20 doubles

1 snatch

8 rounds

*ascending weight

*score is load and time

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Outlaw Wide Grip Bench
*work up then add slanger


JM Press
5 sets

-Laying Extensions

3-5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-Bent Over Laterals

-AB Wheel + pause

3 sets

-Back Extensions + weight

3 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Tuesday- February 24, 2014

Warm Up

450m Run

then...

5 Squats

10 Pass Throughs

15 Dynamic Toe Touches

3x

WOD

AMRAP 10

5 Burpee Broad Jumps

12 Walking Lunges

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 9

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

15" box

Straight Bar

45% + chains

12 sets x 2 reps

-Sumo Pulls + bands
6 sets x 1 reps

-Conventional Pulls + bands
6 sets x 1 reps

-Banded Dimmels
5 sets x 10 reps

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Warm Up

4 x 100m Run

then...

3 Inchworm Pushups

10 Dynamic Toe Touches

20 Jump Rope Singles

3x

WOD

Death by Burpees

POST SCORE TO COMMENTS

Sunday- February 23, 2014

warm up

450m run

then…

8 pass throughs

8 spidermans 

30 second squat hold

5x

AMRAP 17

50 burpees

30 snatches (135lbs / 95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside
Bench
9 sets x 3 reps
40% + chain

-Ultra Wide Bench 
1 set

-High Rows

3-5 sets

Olympic

5X1 Clean (full squat) & Jerk (split) @ 75% - 80%

Saturday- February 22, 2014

Westside

Max Effort Lower

-Sumo Deads + chain

-Snatch Deads + chain

3 sets x 3-5 reps

-Rack Pulls

-Belt Squats

-Abs

Friday- February 21, 2014

Warm Up

4 x 200m Run

then...

6 Spidermans

30 sec Squat hold

3x

WOD

20 Situps

12 KBS (53/35)

5 Rounds

POST TIME TO COMMENTS

Thursday- February 20, 2014

warm up

450m run

then…

20 burpees

"Isabel"

(75lbs / 45lbs)

WOD

AMRAP 5

Squat clean (165lb / 110lbs)

Jerk (165lb / 110lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic warm up

1.  Military press alternating in front of head and behind: 10 reps (5 in front, 5 behind)

2.  Back squat: 5 reps

3.  Good morning: 5 reps

4.  Front squat: 5 reps

5.  Stiff-legged deadlift: 5 reps

6.  Snatch high pull to chest from thighs, knees and shins: 6 reps (2 from each position)

7.  Muscle snatch: 5 reps

8.  Overhead squat: 5 reps

Olympic

5X2

 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65% (of 1RM Snatch)

Wednesday- February 19, 2014

warm up

450m run

then…

8 toes to bar

8 pass throughs

8 spider-mans

7x

AMRAP 15

1 round "Cindy"

10 burpees

10 snatches (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Rack Press

-Chain Laying Extensions

5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-Bent Over Laterals
3 sets


-Face Pulls
3 sets

-AB Wheel + pause

3 sets

-Back Extensions + weight

3 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Tuesday- February 18, 2014

warm up

450m run

5 toe to bar

10 squats

5x

AMRAP 12

1 round "Cindy"

200m run

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 8

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

14" box

Straight Bar

40% + chains

14 sets x 2 reps

-Sumo Pulls + bands
6 sets x 1 reps

-Conventional Pulls + bands
6 sets x 1 reps

-Banded Dimmels
5 sets x 10 reps

-GHRs 

3 sets

-Reverse Hypers
3 sets

ABS

-AB Wheel

-Static ABS

-Back Extensions

Monday- February 17, 2014

Warm Up

4 x 100m Run

then...

10 Mountain Climbers

10 Dynamic Toe Touches

10 Slow Squats

2x

WOD

20 Walking Lunges

200m Sprint

5 Rounds

POST TIME TO COMMENTS

Sunday- February 16, 2014

SHOW UP

Friday- February 14, 2014

warm up

450m run

then…

"Cindy"

3x

WOD

7 Squats

7 Burpees

7 Rounds for time

POST TIME TO COMMENTS

Thursday- February 13, 2014

Olympic warm up

1.  Military press alternating in front of head and behind: 10 reps (5 in front, 5 behind)

2.  Back squat: 5 reps

3.  Good morning: 5 reps

4.  Front squat: 5 reps

5.  Stiff-legged deadlift: 5 reps

6.  Snatch high pull to chest from thighs, knees and shins: 6 reps (2 from each position)

7.  Muscle snatch: 5 reps

8.  Overhead squat: 5 reps

Olympic

 4X2 T&G Snatch (any style) @ 75%

POST SCORE TO COMMENTS

Wednesday- February 12, 2014

warm up

450m run

then…

55 wallballs

WOD

15 – 12 – 9 – 6 – 3 reps for time:

Chest to bar pull-up

Clean and jerk, (135lbs / 95lbs)

Push-up

POST TIME AND EXTRA CREDIT TO COMMENTS

-------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Narrow Grip Pause Bench
*work up then add Slanger

High Rows
3 sets

-Pendlay Rows
2 sets

-Laying Extensions

5 sets 

-Machine Press Downs
3 sets x 5-8 reps

-Bent Over Laterals

-AB Wheel + pause

3 sets

-Back Extensions + weight

3 sets

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Tuesday- February 11, 2014

warm up

450m run

then…
30 snatches (75lbs/45lbs)

 ” Afterburner “

5 Rounds For Time:

12 Thrusters (65lbs/45lbs)

200 Meter Run

*WOD courtesy of CFNE

POST SCORE TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Week 7

-Reverse Hypers

3 sets 

-Dynamic Effort Lower

Box Squats

14" box

Straight Bar

50% + chains

12 sets x 2 reps

-Sumo Pulls + chains
4 sets x 2 reps

-Conventional Pulls
4 sets x 2 reps

-KB Box Squats
3 sets x 20 reps

-GHRs 

3 sets

ABS

-5 sets AB Wheel

-3 sets static ABS

-5 sets back extensions