Sunday- June 1, 2014

warm up

450m run

then…

self warm up and set up

WOD

“Rogue (Fifty) Madness”

Score as many points as possible in 45 minutes

- Each movement is assigned a point value

- finding a rep scheme of high end movements that you can move consistently through will score the most points

Point value

Push-up-1

Air squat-2

Pull-up-2

Box jump-5

Burpee-5

Dumbbell push press (35lbs/20lbs)- 5

Handstand push-up-10

Deadlift-10 (bodyweight)

Wall climb-10

Snatches-10 (135lbs/95lbs)

Squat cleans-15 (bodyweight)

Muscle-up- 25

Bar muscle up-25

Rope climb- 25

450m run-100

500m row-100

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press

15-12-10-8-5-3

*mix grips

-Laying Extensions (weight + chain)

3 sets x 10 reps

-100 machine extensions

- Rear delt draw backs

3 sets x 15 reps

-120 face pulls

-50 strict pull ups

-ABS

Olympic

5X2

 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65%

Thursday- May 29, 2014

warm-up

100m run

5x

200m run

5x

WOD

AMRAP 5

Squat clean (165/110)

 Jerk (165/110)

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

Deficit Snatch

3 sets x 1 rep @ 80%

-Front Squat

5 sets x 2 reps @ 50%

Wednesday- May 28, 2014

warm up

450m run

then…

10 spidermans

10 pass throughs

10 squats

WOD

21-15-9

Power cleans (135lbs/95lbs)

pull ups

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press
15-12-10-8-5-3-3

-Laying Extensions (weight + chain)
3 sets x 10 reps

-100 DB shoulder press

- rear delt draw backs
3 sets x 15 reps

-120 face pulls

-50 strict pull ups

-ABS

*machine extensions time permitting
50 reps - 100 reps 

Tuesday- May 26, 2014

warm up

450m run

then…

"Cindy" in remaining time

AMRAP 12

20 thruster (75lbs/45lbs)

20 hand release push ups

For time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 9

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

60% + band

8 sets x 2 reps

-Sumo Speed Pulls + band 

8 sets x 1 rep

-Conventional Pulls + band 

4 sets x 1 rep

Bad Mornings
3 sets x 8 reps

-Banded DB Dimmel Deads
3 sets x 20 reps

-Reverse Hypers
1 set x 30 reps

-ABS

Sunday- May 25, 2014

SHOW UP

Saturday- May 24, 2014

warm up

450m run

50 wallballs

50 t2b

WOD

AMRAP 10 

5 Deadlifts (225lbs/185lbs)

• 10 Wallballs

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
Straight Bar (straight weight)
14" box

-Sumo Deadlifts 

70% 4 sets x 4 reps

80% x 2 reps 

90% x 2 reps 

Max reps @ 70%
+10 lbs from last week

-Strap Bad Mornings + band

3 sets x 8 reps (185lbs/135lbs)

-Barbell Pulses

2 sets 

-GHRs
2 sets x 20 reps

-RH
1 set x 30 reps

Thursady- May 22, 2014

warm up

10- 200m sprints

WOD

Two rounds for time of:

100 Double-unders

50 Shoulder to overhead (95lbs/65lbs)

25 Toes to bar

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

-Find your 1 rep max snatch

-Front Squat

5 sets x 2 reps @ 60%

Wednesday- May 21, 2014

warm up

450m run

then...

100m run

3 pull ups

10 spidermans

5x

WOD

EVENT 7

64 pull ups

10 OHS (205lbs/135lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Pause Bench
then
*slang it

Bent Over Rows
3 sets x 5 reps

-Laying Extensions (weight + chain)
3 sets x 8 reps

-100 DB shoulder press

- rear delt draw backs
3 sets x 15 reps

-120 face pulls

-ABS

*machine extensions time permitting
50 reps - 100 reps 

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time

Tuesday- May 20, 2014

Happy Birthday Dad!!!

warm up

450m run

then...

"Cindy"

As many rounds as possible in 12 minutes of:

Sprint 100m

10 Pull Ups

10 Push Ups

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 8

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

55% + band

20 sets x 2 reps

-Sumo Speed Pulls + band 

8 sets x 1 rep

-Conventional Pulls + band 

4 sets x 1 rep

Monday- May 19, 2014

warm up

450m run

then…

"Cindy"

3x

As many rounds as possible in 12 minutes of:

Sprint 100m

10 Pull Ups

10 Push Ups

Sunday- May 18, 2014

SHOW UP

Saturday- May 18, 2014

warm up

450m run

then...

In remaining time 

"Cindy"

AMRAP 7

3 power snatch (135lbs/95lbs)

4 bar facing burpees

then…

AMRAP 5

3 c2b pull ups

3 burpees

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats
Cambered Bar (straight weight)
15" box

-Sumo Deadlifts 

70% 4 sets x 4 reps

80% x 2 reps 

90% x 2 reps 

Max reps @ 70%
+10 lbs from last week

-Strap Bad Mornings + chain

3 sets x 10 reps (135lbs/95lbs)

-Barbell Pulses

2 sets 

-GHRs
2 sets x 20 reps

-RH
1 set x 30 reps

Thursday- May 15, 2014

warm up

In 10 minutes

450m run

then…

One arm KB snatches

4 left

4 right

WOD

Run 1000 meters

100 Push-ups

135 pound Snatch, 10 reps

*Full snatch

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

-Snatch

 60%x1

 70%x1

 75%x1

80%x1

 85%x1

 90%x1

95%x1

-Front Squat

3 sets x 2 reps @ 85%

Wednesday- May 14, 2014

WOD

5 rounds for time

11 back squats (185lbs/135lbs)

7 burpee 

 7pull-ups

200m run

*weight taken from the floor

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Floor Press + band
*slang it

-Straight Legged Floor Press
2 sets for reps
*second set slang it

-Laying Extensions (weight + chain)
3 sets

-100 push ups

-120 face pulls

-ABS

*machine extensions time permitting 

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time

Tuesday- May 13, 2014

warm up

50 wallballs

50 toes to bar

WOD

In 7 minutes complete:

15- snatch (75lbs/55lbs)

15- snatch (95lbs/65lbs)

15- snatch (135lbs/85lbs)

Max reps snatch (165lbs/105lbs)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 7

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

50% + band

12 sets x 2 reps

-Sumo Speed Pulls + band + orange

9 sets x 1 reps

-Conventional Pulls + band + orange

3 sets x 1 rep

-Strap Bad Mornings

3 sets x 8 reps (185lbs/135lbs)

-Banded DB Dimmels

3 sets x 20 reps

-Reverse Hypers

1 sets x 25 reps

-ABS