Thursday- July 31, 2014

warm-up

450m run 

then…

"Cindy"

WOD
Full Clean & Jerks
75% x 2 reps
80% x 2 reps
3 sets x 1 rep @ 85%

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

Olympic

Full Snatch Off Blocks

75% x 2 rep 

80% x reps

3 sets x 1 rep @ 85%

Auxiliary

-Farmers Carries

-Good Mornings 

-GHRs

-Reverse Hypers

-Bar Muscle Ups

Wednesday- July 30, 2014

warm-up 

100m run

5x

200m run

5x

WOD

100 Burpees 

For time

7 minute time cap

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Westside

Max Effort Upper

-Bench Press

1 board

-Outlaw Wide Bench

1 set x 10 reps

H.A.P.

-Tate Press

3 sets x 12 reps 

-50 Pull Ups

-DB Shoulder Press

2 sets x 8-10 reps

Super Set

-Machine Face Pulls

1 set x 30 reps

+

-DB Draw Backs

1 set x 15 reps 

*Complete 3 Super Sets

-ABS

Tuesday- July 29, 2014

warm up

In 10 minutes

450m run

then…

AMRAP

"C2B Cindy"

WOD

30 Clean & Jerks (75lbs/45lbs)

2 minutes rest

30 Clean & Jerks (95lbs/65lbs)

2 minutes rest

30 Clean & Jerks (135lbs/95lbs)

For time

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Westside

Week 9

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

60% + chains

6-8 sets x 2 reps

-#4 Hole Conventional Rack Speed Pulls

45% + heavy band

8 sets x 2 reps
*quadded minis 

Deficit Sumo Pulls + band 

8 sets x 1 reps

*Optional Finishers

-GHRs
2 sets x 10 reps

-Reverse Hypers
1 set x 30 reps

-Narrow Stance Box Squat

2 sets

*weights, bar, and reps of choice

-Step Ups

2 sets x 1:30

-Good Mornings

2 sets

*weights, bar, and reps of choice

Sunday- July 27, 2014

SHOW UP!!!

Saturday- July 26, 2014

warm-up

EMOM 10

Odd: 6 KB snatches 

Even: 6 hand to hand swings

WOD

3 rounds for time of:

Power Clean, 15 repetitions

12 Lateral Burpees

9 Pull-ups

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Westside

Max Effort Lower

-Box Squats

15" box

Texas Squat Bar 

Straight Weight

3-5 sets x 2 reps

-Block Pulls 

4 sets x 4 reps @ 70%

1 set x 2 reps @ 80%

1 set x 2 reps @ 90%

1 set x 8 reps @ 70%

-Bad Mornings

3 sets

-SSB Drop Set 

High to Low

2 sets

-ABS

*Optional Finishers 

-Farmers Carry

H.A.P.

-Step Ups

2 sets x 1:30 

-GHRs

-Reverse Hypers 

Thursday- July 24, 2014

warm up

AMRAP 10

100m run

10 toes to bar

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are squats, the second 8 are power cleans, the third 8 intervals are sit-ups, and finally, the last 8 intervals are deadlifts  There is no rest between exercises.

135lbs/95lbs

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Olympic

-Full Snatch

70% x 1 rep
75% x 1 rep

80% x 1 rep
85% x 1 rep
90% x 1 rep

Optional Auxiliary

-Farmers Carrys 

H.A.P.

-Reverse Hypers

-Step Ups

-Low Box Squat

-DB Draw Backs

-Banded Face Pulls

Wednesday- July 23, 2014

warm-up

450m run

then…

8 pass throughs

8 spidermans

10 wall balls

5x

WOD

21-15-9

Power Snatch (75lbs/45lbs)

Pull-Ups

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

Westside

Max Effort Upper

-Bench Press

4 Board + Chain

-Outlaw Wide Bench

1 set x 8 reps

H.A.P.

-Tate Press

3 sets x 8 reps

-KB Rows

3 sets x 8 reps

-Single Arm KB Shoulder Press

2 sets x 8-10 reps

-Machine Face Pulls

1 set x 100 reps 

-ABS

Tuesday- July 22, 2014

warm up

In 10 minutes

450m run

then…

"C2B Cindy"

AMRAP 12
5 Repetition Power Clean

10 Push-ups

15 Squats

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Westside

Week 8

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

55% + chains

10 sets x 2 reps

-6 "Conventional Rack Speed Pulls

45% + heavy band

8 sets x 2 reps
*quadded minis 

-Wide Stance Bad Mornings 

2 sets x 20 reps

-GHRs
2 sets x 10 reps

-Reverse Hypers
1 set x 30 reps

*Optional Finishers

-Narrow Stance Box Squat

2 sets

*weights, bar, and reps of choice

-Step Ups

2 sets x 1:30

-Good Mornings

2 sets

*weights, bar, and reps of choice

Sunday- July 20, 2014

SHOW UP!!!

Saturday- July 19, 2014

warm-up

AMRAP 10 
"Cindy"

WOD

5 deadlifts
10 burpees
5 rounds for time 

Thursday- July 17, 2014

warm-up

450m run 

then…

WOD
“Rogue Madness”
Score as many points as possible in 30 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 (35/20)- 5 
Handstand push-up-10 
Deadlift-10 (bodyweight)
Wall climb-10
Snatch- 15 (135/95)
Squat Clean- 20 (bodyweight) 
Muscle-up- 25
Bar Muscle Up-25
Rope climb- 25
500m run-100
500m row-100

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

Olympic

-Full Snatch

5 sets x 1 rep @ 80%

Auxiliary

-Farmers Carry 

H.A.P.

-GHRs

-Reverse Hypers

-Good Mornings

Wednesday- July 16, 2014

warm up

450m run

then…

50 toes to bar

50 wallballs

WOD

10 clean & jerks (135lbs/95lbs)

100m run

3 rounds for time

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

Westside

Max Effort Upper

Floor Pin Press

Outlaw Wide Bench

1 sets x 8 reps

H.A.P

-Chain Laying Extentions
2 sets x 3-5 reps

-Single Arm KB Shoulder Press

2 sets x 8-10 reps

-Farmers Walks
3x

-Banded Push Ups
2 sets x max reps

-Banded Face Pulls

150 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps 

Tuesday- July 15, 2014

warm up

450m run

then…

"C2B Cindy"

5x

AMRAP 12

21 hang power snatch (75lbs/45lbs)

10 over bar burpees

20 double unders

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

Westside

Week 7

Dynamic Effort Lower

-Box Squats

14.5" box

Texas Squat Bar

50% + chains

12 sets x 2 reps

-4"Conventional Rack Speed Pulls

45% + heavy band

10 sets x 2 reps

-Wide Stance Bad Mornings into foam

2 sets x 20 reps

-GHRs

-Reverse Hypers

*Optional Finishers

-Narrow Stance Box Squat

2 sets

*weights, bar, and reps of choice

-Step Ups

2 sets x 1:30

-Good Mornings

2 sets

*weights, bar, and reps of choice

Sunday- July 13, 2014

warm up
 450m run 
then…
10 squats
10 spidermans
10 push ups
5x

WOD

50 squats

5 Rounds of:
Snatch, 10 Repetitions Right Arm
Snatch, 10 Repetitions Left Arm

10 Toes to Bar

50 squats

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

Westside

Dynamic Effort Upper

Bench Press
60% + chains
9 sets x 3 reps

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

Laying Extensions
3 sets x 15 rerps

Straight arm rope lat pull downs

3 sets x 20 reps

-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- July 12, 2014

warm up

450m run

then…

EMOM 6

6 Hand to hand KBS

WOD

How many times can you take 135lbs/95lbs from ground to overhead in 10 minutes?

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

Westside

Max Effort Lower

Box Squat

15.5" box

-Cambered Bar + bands + chains

-Block Pulls

-Cambered Bar Good Mornings

3 sets x 5-8 reps

-Heavy Russian KB Swings

3 sets

-ABS

Thursday- July 10, 2014

Warm Up

450m run

then...

10 Walking Spiderman Lunges

8 Pass Throughs

100m Sprint

5x

WOD

10 thrusters (75lbs/45lbs)

10 pull ups

5 rounds for time

POST TIME TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 

Work at 70%- 80% x 5 sets x 2 reps T&G
*T&G- Touch & Go

Wednesday- July 9, 2014

warm up

450m run

then…

"Cindy"

5x

WOD

As Many Rounds As Possible in 5:00 of:

3 Power Cleans (135lbs/95lbs)

6 Push-ups

9 Squats

Rest 5:00

As Many Rounds As Possible in 3:00 of:

3 Power Cleans

6 Push-ups

9 Squats

Rest 3:00

As Many Rounds As Possible in 1:00 of:

3 Power Cleans

6 Push-ups

9 Squats

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Upper

1 Board Press + chain

Close Grip Bench

2 sets x 5 reps

H.A.P

-Chain Bench
3 sets x 12-20 reps

Straight arm rope lat pull downs

3 sets x 20 reps

-100 Push Ups

-Machine face pulls

3 sets x 25 reps

-ABS

*machine extensions time permitting

50 reps - 100 reps 

Tuesday- July 8, 2014

warm up

450m run

then…

50 wallballs

20 spidermans

WOD

30 Back squats (135lbs/95lbs)

25 burpees

20 Ground to overhead

For time

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

 Week 6

Dynamic Effort Lower

-Box Squats

15" box

Texas Squat Bar

60% + chains

6-8 sets x 2 reps

-Sumo Speed Pulls + band

 6 sets x 1 rep

-Conventional Pulls + band
2 sets x 1 rep

- Deficit Bad Mornings
2 sets x 8 reps

Banded DB Dimmel Deads
2 sets x 20 reps

-ABS

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

**SSB Step Ups

2 sets x 1:30 minute

***Cambered Bar Good Morning
2 sets x 1 minute

Sunday- July 6, 2014

SHOW UP!!!

On the min for 15 minutes Power clean + Split jerk/Push jerk/Squat jerk

* no fails

* 1-5 minutes 50-60 %,  5-10 minutes 60-70 % and 10-15 minutes 70-80 % of 1 RM jerk

POST TIME AND EXTRA CREDIT TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Dynamic Effort Upper

Bench Press
55% + chains
9 sets x 3 reps

Outlaw Wide Bench
2 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