Tuesday- July 1, 2014

warm up

450m run

then…

"C2B Cindy"

5x 

EMOM 16

Odd Minutes - 10 right arm KB thruster (53lbs/35lbs)

Even Minutes - 10 left arm KB thruster 

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 5

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

55% + band

10 sets x 2 reps

-Sumo Speed Pulls + band

 9 sets x 1 rep

-Conventional Pulls + band
3 sets x 1 rep

- Bad Mornings
3 sets x 6 reps

-ABS

*Optional Finisher
SSB Narrow Stance Low Box Squat
2 sets x 10 reps

**SSB Step Ups

2 sets x 1:30 minute

***SSB Good Morning
2 sets x 1 minute

Sunday- June 30, 2014

warm up

450m run

then…

4 inch worm into spiderman combos

:30 squat hold

6x

EMOM 20

(165lbs/115lbs)

Minute 1, 5, 9, 13, 17 - 2 power clean

Minute 2, 6, 10, 14, 18 - 2 squat clean

Minute 3, 7, 11, 15, 19 - 1 power snatch

Minute 4, 8, 12, 16, 20 - 1 snatch

*repeat for 20 minutes

**take a minute off when needed

***If you can full snatch a weight instead of power thats fine

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Dynamic Effort Upper

Bench Press
50% + chains
9 sets x 3 reps

Outlaw Wide Bench
1 set x 6 reps
H.A.P

Straight arm rope lat pull downs

3 sets x 20 reps

-100 DB Shoulder Press

-Machine face pulls

3 sets x 20 reps

-DB Draw Backs
3 sets x 15 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps 

Saturday- June 28, 2014

warm up

450m run

then…

10 pass throughs

10 spidermans

10 squats

10 push ups

5x

For time:

1480m Run 

50 Wall-ball shots, 20 pound ball

1030m Run 

35 Wall-ball shots, 20 pound ball

515m Run 

20 Wall-ball shots, 20 pound ball

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats

Texas Squat Bar + Chain

15" Box

4 sets x 2 reps

-Sumo Deadlifts 2 Mat
5 sets x 5 reps 
 65% + bands

-SSB Walking Good Mornings
3 sets x 14 reps

-Banded Walks 

2 sets x 1 minute

***************************

-GHR's

2 sets x 8 reps

-Reverse Hypers

1 set x 30 reps

-SSB Good Mornings
3 sets

Thursday- June 26, 2014

warm up

450m run

then…

8 spidermans

8 pvc good mornings

5 toes to bar

5x

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.

With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.

The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

-posted July 15, 2005

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

Snatch "Horse"

-Make up a snatch complex

See if gym mates can match it!!!

3-5 complexes

Auxiliary

-GHRs
2 sets x 8 reps

-Reverse Hypers

2 sets x 10 reps

-Hanging Leg Raises

2 sets x 10 reps

-Walking Good Mornings with SSB

Wednesday- June 25, 2014

warm up

450m run 

then…

EMOM 10

5 KB Snatches (left)

5 KB Snatches (right)

  

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

2 Board Press + chain

Bar Dips

5 sets x 5-10 reps

-Bent Over Rows

3 sets x 5-8 reps

Straight arm rope lat pull downs

3 sets x 10 reps

-100 DB Shoulder Press

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps 

Tuesday- June 24, 2014

warm up

450m run 

then…

"Cindy"

"Isabel"

For time:

Snatch 135 pounds, 30 reps

*Use 95 pounds, 65 pounds or broomstick as needed.

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 4

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

50% + chains

12 sets x 2 reps

-Sumo Speed Pulls + bands

 8 sets x 1 rep

-SSB Walking Lunges
2 sets x 10 reps

- Bad Mornings
3 sets x 12 reps

-ABS

*Optional Finisher
SSB Narrow Stance Low Box Squat
2 sets x 10 reps

**SSB Step Ups

3 sets x 1:10 minute

Sunday- June 22, 2014

SHOW UP

Saturday- June 21, 2014

warm up

450m run

then…

50 wallballs

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Good Morning Box Squats

Cambered Bar

15" Box

-Sumo Deadlifts Off Mats
5 sets x 1 rep
75%+bands

-SSB Walking Lunges
3 sets x 12 reps

-GHR's

3 sets x 8 reps

-Reverse Hypers
1 set x 30 reps

Thursday- 19, 2014

warm up
450m run
7 squats
6 spidermans
1 minute squat hold
5x

Complete in as few sets as possible:

95lb/65lb pound Overhead squat, 75 reps

 *Greatest number of reps in any sets breaks

 ties.

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

 Snatch from blocks

1 x 75%

 1 x 80%

 2 x 1 @ 85%

Auxiliary

-GHRs

2 sets x 8 reps

-Reverse Hypers

2 sets x 10 reps

-Hanging Leg Raises

2 sets x 10 reps

-Barbell Rows

2 sets x 10 reps

-Walking Good Mornings with SSB

2 sets down & back driveway

Wednesday- June 18, 2014

warm up

450m run

then…

10 push ups

10 toes to bar

5x

WOD

10 rounds "Cindy"

30 Clean & Jerks (155lbs/110lbs)

For time

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

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

Bar Dips
5 sets x 5-10 reps

-Bent Over Rows
3 sets x 5-8 reps

Straight arm lat pull downs
3 sets x 10 reps

-100 DB Shoulder Press

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps 

Tuesday- June 17, 2014

warm up

450m run

then…

"C2B Cindy"

WOD

7 Rounds for time;

3- thrusters (135lbs/95lbs)

5- pull-ups

7- pushups (hand release)

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% + band

8 sets x 2 reps

-Sumo Speed Pulls + band 

 4 sets x 1 rep

-Conventional Pulls + band 

2 sets x 1 rep

-SSB Walking Lunges
2 sets x 10 reps

-SSB Step Ups
3 sets x 1 minute

- Bad Mornings
3 sets x :30

-ABS

*Optional Finisher
SSB Narrow Stance Low Box Squat
2 sets x 10 reps

Sunday- June 15, 2014

SHOW UP!!!

Saturday- June 14, 2014

warm-up

450m run

then…

50 wall balls

EMOM

Odd- 3 full clean & jerks (185lbs/120lbs)

Even- 4 pull up/toes to bar combo

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats

SSB + Chain

14" Box

4 sets x 2 reps

-Sumo Deadlifts

70% + Band

5 sets x 1 rep

-Trap Bar Deficit Deads

3 sets x 5 reps

-Rack Pulls 

H.A.P.

-Banded Walks 

2 sets x 1 minute

***************************

-GHR's

2 sets x 8 reps

-Reverse Hypers

Thursday- June 12, 2014

warm up

8- 100m runs

“Nancy”

5 Rounds for time of:

400 meter run

15 x Overhead squat (95lbs/65lbs) 

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

 3 Position Snatch (low to high)

5 sets x 1 rep

-Front Squat

5 sets x 2 reps @ 60%

June 11, 2014

warm up

450m run

then…

1 pull up

1 T2B

combo

10 push ups

15 pop squats

AMRAP 20 

5 Chest to bar Pull-ups

10 Wall ball shots, 20 pound ball

15 Kettlebell swings (53lbs/35lbs)

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

-Bench Press

3-3-3-3

SSB Triceps Extensions
3 sets x 5-8 reps

-KB rows
3 sets x 5-8 reps

Straight arm lat pull downs
3 sets x 10 reps

-100 push ups

- Rear delt draw backs

3 sets x 15 reps

-Machine face pulls

3 sets x 20 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps