Thursday- May 1, 2014

warm up

450m run

then…

8 spidermans

8 pass throughs

5 knee jumps

5x

WOD

1600m run

4 minutes rest

1200m run

3 minutes rest

800m run

2 minutes

400m run

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

-Snatch From Blocks (just below knee)

 2 X 75%

 2 X 80%

 3X1 @ 85% 

-Front Squats
5 sets x 3 reps @ 70%

Wednesday- April 30, 2014

Morning warm-up

450m run

then...

"Cindy"

3x

Afternoon warm-up

10 minutes

50 wall balls

then..

As many push-ups as possibile or until you reach 100

WOD
30 Clean & Jerks (95lbs/75lbs)
30 Clean & Jerks (135lbs/95lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-One Board Press

-JM Press
3 sets

Standing DB Press
3 sets 

-Laying Extensions
3 sets

-50 pull ups

-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time

Tuesday- April 29, 2014

warm up

450m run

then...

AMRAP 7

"Cindy"

AMRAP 15

15 snatches (75lbs/45lbs)

15 toes to bar

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 5

-Dynamic Effort Lower

Box Squats

13" box

Texas Squat Bar

50% + chains

10 sets x 2 reps
*front squat warm up,  no box

-Snatch Deads + chain
10 sets x 1 reps

-Cambered Bar Front Squats
3 sets

-Barbell Pulses (135lbs/95lbs)
3 sets x 10 reps

-GHRs
-2 sets x 15 reps

-Reverse Hypers
2 sets x 20 reps

-ABS

Monday- April 28, 2014

warm up

450m run

then…

"Cindy"

3x

WOD

10 clean & jerks

1 round "Cindy"

3 rounds

Sunday- April 27, 2014

SHOW UP!!!

Saturday- April 26, 2014

WOD

Find 1 rep max sumo dead lift 

Westside

-Free squat in briefs 

-Sumo dead lift 

70% 4 sets x 4 reps

80% x2 reps 

90% x2 reps 

Max reps @ 70%

-Deficit Strap Good mornings 

3 sets x 8 reps 

-Barbell pulses

3 sets 

-GHRs 

2 sets x 15 reps

-Reverse Hypers

2 sets x 15 reps 

-Ab Wheel

2 sets x 20

***Add weight on second set if possible

Thursday- April 24, 2014

warm up
AMRAP 10
"C2B Cindy"

AMRAP 7
-Squat Clean (185lbs/135lbs)
-Jerk

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

5X3 Snatch @ 75%

*T&G if possible

Front Squats
3 sets x 2 reps @ 85%

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Wednesday- April 23, 2014

warm up

10- 100m sprints

WOD

21 Power cleans (95/65)

21 Burpees

15 Hang squat cleans

15 Burpees

9 Hang squat cleans

9 Burpees

3 Power cleans

3 Burpees

For time

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

- Floor Press + chain

Bench Rows
3 sets

JM Press
3 sets

Standing DB Press
3 sets 
*from rack

-Laying Extensions
3-5 sets

-100 push ups (50)


-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time

Tuesday- April 22, 2014

warm up

EMOM 10

2 KB snatches right

2 KB snatches left

EMOM 10

2 Sumo deadlifts

EMOM 10

2 conventional deadlifts

*athletes choose weight

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 4

-Dynamic Effort Lower

Box Squats

13" box

Texas Squat Bar

45% + chains

12 sets x 2 reps
**front squat warm up

-Strap Good Mornings + bands (185/135)
3 mats
8 sets x 1 reps

-KB Box pulses
2 sets x 30 reps

-GHRs
-2 sets x 10-15 reps

-Reverse Hypers
2 sets x 20 reps

-ABS

Monday- April 21, 2014

warm up

450m run

then…

"Cindy"

3x

AMRAP 5

Clean & Jerk (165lbs/110lbs)

Sunday- April 20, 2014

warm up

50 t2b

then…

10 spidermans

10 pass throughs

5x

WOD

ANGIE

100 pullups

100 pushup

100 situps

100 squats

*Complete in order: You can break into whatever sets you need to finish the 100 of each movement, but you must go in order.

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Dynamic Effort Upper
Bench Press

- 9 sets x 3 reps
40% + chains

-JM Press
3 sets

Standing Shoulder Press
3 sets 
*from rack

-Laying  Extensions
3 sets


-ABS

Olympic

Clean & Jerk

 2X1 @ 80%

 2 @ 85%

warm up
50 wallballs

"Randy"

75 snatches

For time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside
Max Effort
-Box Squat (briefs)
15"box

-Deadlift (briefs)
70% 4 sets x 4 reps
80% x 2 reps
90% x 2 reps
70% max reps
*+10lbs from last week

-Bad Mornings
3 sets x 3 reps

-GHRs
3sets x 10-20 reps

-KB Box Dead / Squat
2 sets x 20 reps

-Reverse Hypers
3 sets x 15 reps

-AB Wheel
3 sets x 20 reps

Thursday- April 17, 2014

warm up

10- 200m sprints

1 minute rest

"Isabel"

30 snatch

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

"Full Snatch Isabel"

-Front Squat

5 sets x 2 reps @ 80

Wednesday- April 16, 2014

warm up

EMOM 10

3 Single arm KB Squat Snatch right

3 Single arm KB Squat Snatch left

AMRAP 12

5 thrusters (155lbs/110lbs)

20 burpees

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper
Bench Press

- 3 sets x 5 reps

-JM Press
3 sets

Standing Shoulder Press
3 sets 
*from rack

-Laying Chain Extensions
3 sets

-100 pull ups (50)

-100 push ups


-ABS

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time

Tuesday- April 15, 2014

warm up

12- 100m sprints

21-15-9

Squat snatch (95lbs/65lbs)

Chest 2 bar pull ups

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 3

-Dynamic Effort Lower

Box Squats

14" box

Texas Squat Bar

55% + chains

6 sets x 2 reps
**front squat warm up

-Sumo Pulls + bands
2 mats
9 sets x 1 reps

-Conventional Pulls + bands
2 mats 
3 sets x 2 reps

-Strap Good Mornings
3 sets x 4 reps

-KB Box Dead/Squats
2 sets x 20 reps

-GHRs
-2 sets x 10-15 reps

-Reverse Hypers
2 sets

-ABS

Monday- April 14, 2014

warm-up

450m run

then...

"Cindy"

3x

AMRAP 10

15 kettelbell swing 

100m run 

10 jump squats

Sunday- April 13, 2014

warm up

50 toes 2 bar

20 burpees

EMOM 10

4 hang power clean

*athletes choose weight

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Paused Squats

5 sets x 2 reps

Saturday- April 12, 2014

warm up

50 toes 2 bar

20 burpees

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside
Max Effort
-Box Squat
Raw 
12"box

-Deadlift (briefs)
70% 4 sets x 4 reps
80% x 2 reps
90% x 2 reps

-GHRs
3sets x 10 reps

-KB Box Dead / Squat
2 sets x 20 reps

-Reverse Hypers
3 sets x 15 reps

-ABS