Sunday-August 31, 2014

warm-up

450m run 

then…

25 wallballs

25 toes to bar

2x

WOD
3 rounds for time of:

Power Clean, 15 repetitions

12 Bar Over Burpees

9 Pull-ups

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

Westside

Dynamic Effort Upper

-Bench Press

35% + chains

9 sets x 3 reps

-Outlaw Wide Bench

1 set x 8 reps

*5 lbs up from last 6 rep set

-JM Press

3 sets x 5 reps

-5 Super Sets of:

15 triceps press downs

15 face pulls

-ABS

Thursday- August 28, 2014

warm-up

450m run

then…

"Cindy"
3x

WOD

3 Rounds Of:
5 Deadlifts
5 Front Squats
5 Shoulder to Overhead
5 Back Squats 
5 Overhead Squats 
For Time & Load
*Athletes Choose Weight

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

Olympic

-Full Snatch

Find Your One Rep Max!

Wednesday- August 27, 2014

warm-up

450m run 

then…

5 Spider-Mans

5 Pass Throughs

:30 Squat Holds

5x

AMRAP 10

30 Double Unders

15 Ground to Overhead

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

Westside

Max Effort Upper 

-Bench Press

2 Board

-Outlaw Wide

1 set x 6 reps 

+5lbs from last 6 rep set

-JM Press

3 sets x 5 reps

-Tate Press

5 sets x 10 reps

-3 Super Sets of:

15 Triceps Press Down

15 Face Pulls

-Hammer Curls 

5 sets x 8 reps

-ABS

Tuesday- August 26, 2014

warm up
450m run
then…
"Cindy"

For time:
20 Power cleans, (135lbs /95lbs)
20 Shoulder to overhead, (135lbs/95lbs)
10 Power cleans, (155lbs/105lbs)
10 Shoulder to overhead, (155lbs/105lbs)
5 Power cleans, (185lbs/125lbs)
5 Shoulder to overhead, (185lbs/125lbs)
----------------------------------------------------------------------------

Westside

Dynamic Effort Lower

-Box Squat
13" box (women 12")

Texas Squat Bar

40% + Chain

12 sets x 2 reps 

-Sumo Speed Pulls + band
9 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep

-Dimmel Deads
3 sets x 20 reps

-Bad Mornings
3 sets x 10 reps

-GHRs
3 sets x 8 reps

-Reverse Hypers

3 sets x 15-20 reps

-ABS

Sunday- August 24, 2014

Warm up

In 10 minutes

450m run

Then Cindy

Grace

30 clean and jerks

Then

Isabel

30 snatches

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

Westside

Dynamic Bench

9 sets x 3 reps

35% + chain

Bent over rows

3 sets x 10 reps

Banded Face pulls

200 reps

Abs

Olympic

Clean and Jerks

5 sets x 1 rep @ 70%

Saturday- August 23, 2014

warm up
450m run
then…
50 wallballs
50 toes to bar

EMOM 12
Odd minutes: 5 pull-ups 10 push-ups 15 squats
Even minutes: 5 clean & jerks, (135lbs/95lbs)

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

Westside

Max Effort Lower 

-Squat into chains

-Sumo Pulls off Blocks

2 sets x 4 reps @70%

2 sets x 2 reps @80%

1 set x 2 reps @90%

+10lbs from last week

-Wide Stance Good Mornings + chains

Cambered Bar

3 sets x 5 reps 

-Reverse Hypers 

3 sets 

-GHRs

3 sets 

-ABS

Thursday- August 21, 2014

warm-up

30 snatches (55lbs/35lbs)

then…

Full Snatch

3 reps @60%

2 reps @70%

2 reps @80%

1 rep @ 85%

then…

warm-up

30 clean & jerks (75lbs/55lbs)

then…

Clean&Jerk

3 reps @60%

2 reps @70%

2 reps @80%

1 rep @ 85%

4:00pm-5:15pm

MOBILITY

Wednesday- August 20, 2014

warm-up

450m run 

then…

8 pass throughs

8 sprider-mans
:30squat holds 

4x

WOD

3 Rounds for time of:

5 squat snatch (135lbs/95lbs)

7 pull ups

20 double unders

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

Westside 

Max Effort Upper

-Floor Press + Chain

-Laying Triceps Extention

3 sets x 8 reps

-Hammer Curls 

5 sets x 8 reps

-Scape Rows 

5 sets x 8 reps 

-Heavy Face Pulls

3 sets x 15-20 reps

-ABS

Tuesday- August 19, 2014

 warm up

In 10 minutes

450m run

then…

"Cindy"

Every 30 Seconds for 5 Min

5 Deadlifts (315lbs/205lbs)

10 Min AMRAP

7 Overhead Squats (135lbs/95lbs)

14 Push Ups

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

Westside

Dynamic Effort Lower

-Box Squat

14" Box

Texas Squat Bar

50% + Chain

8 sets x 2 reps 

-#7 Hole Conventional Rack

Speed Pulls

45% + quadded monster minis

6 sets x 2 reps 

Sumo Rack Pulls
6 sets x 2 reps

-GHRs
3 sets x 8 reps

-Reverse Hypers

2 sets x 15-20 reps

-ABS

Sunday- August 17, 2014

warm-up

450m run then…

pull up less "Cindy"

WOD

30 squat cleans & squat jerks

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

Westside

Dynamic Effort Upper 

-Bench Press 

35% + Chain

9 sets x 3 reps 

-Outlaw 

1 set x 8 reps

*weight same as last 6 rep set 

-Triceps Extensions

5 sets x 10 reps 

-Hammer Curls

2 sets

-Machine Extensions 

2 sets

-Machine Face Pulls

2 sets 

-ABS

Saturday- August 16, 2014

warm-up

450m run

then…

10 wall balls

10 spider-mans

10 pass throughs 

5x

WOD

3 rounds for time of:

11 thursters (95lbs/65lbs) 

11 pull-ups

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

Westside

Max Effort Lower 

-Squat into chains

-Sumo Pulls off Blocks

2 sets x 4 reps @70%

2 sets x 2 reps @80%

1 set x 2 reps @90%

+10lbs from last week

-Wide Stance Good Mornings

Cambered Bar

2 sets x 5 reps 

-Reverse Hypers 

2 sets 

-GHRs

2 sets 

-ABS

Thursday- August 14, 2014

warm up

"Cindy"

 AMRAP 20

Snatch (135lbs/95lbs)

4pm-5:15

Mobility

Wednesday- August 13, 2014

AMRAP 7
1 Power snatch, (115lbs/75lbs)
30 Double unders
2 Power snatch, (115lbs/75lbs)
30 Double unders
3 Power snatch, (115lbs/75lbs)
30 Double unders
-------------------------------------------------------------------------

Westside

Max Effort Upper

-Bench Press into foam

-Outlaw Wide

1 set x 6 reps 

+5lbs from last time

-Laying Triceps Extensions
5 sets x 10 reps

-Hammer Curls

5 sets x 10 reps 

-Scap Rows

5 sets x 10 reps

H.A.P

-Reverse Hypers

3 sets

-ABS

Tuesday- August 11, 2014

                                 

Ed Coan has set over seventy world records in powerlifting.  He became the lightest person to cross the 2,400 lb. barrier in the powerlifting totaling a sum of three lifts:

1. The deadlift
2. The bench
3. The squat
4. 
   

He set an all-time powerlifting record total at 2,463 pounds (weighing 239 lbs), even though at the time he was not in the heaviest weight class.

Ed Coan’s best result in an international, and drug tested, competition is 1,035 kg (2,282 lbs) in the 100 kg weight class at the 1994 IPF International Powerlifting Federation, Senior World Championships. This at the time was a world record.

Ed Coan’s best single ply lifts at 239 pounds:

• Squat – 1019 lbs (~462 kg)
• Bench press – 584 lbs (~265 kg)
• Deadlift – 901 lbs (~409 kg)

warm-up

450m run

then…

"Cindy"

3x

AMRAP 20

1 round "Cindy"

5 Clean & Jerks (135lbs/95lbs)

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

Westside

Dynamic Effort Lower

-Box Squat

14" Box

Texas Squat Bar

45% + Chain

10 sets x 2 reps 

-#6 Hole Conventional Rack

Speed Pulls

45% + quadded monster minis

6 sets x 2 reps 

-Deficit Sumo Speed Pulls + Bands

6 sets x 1 rep

-Reverse Hypers

3 sets x 15-20 reps

Sunday- August 10, 2014

SHOW UP!!!

Saturday- August 9, 2014

warm up

In 10 Minutes
450m run
then…
AMRAP
"Cindy"

EMOM 16
Odd minutes- 20 double unders (35 singles)
Even minutes- 1 squat clean (205lbs/135lbs)
-------------------------------------------------------------------------

 Westside

Max Effort Lower

-Squat into chain 

-Sumo 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%

+ 10lbs from last week 

-Cambered Bar Good Mornings
2 sets x 5 reps

-Bad Mornings

2 sets x 25 reps

-Reverse Hypers
2 sets

-ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries 

-GHRs

Thursday- August 7, 2014

warm up

AMRAP 10

"Cindy"

EMOM 6

3 Snatches 

EMOM 6

3 Power Snatches

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

Olympic

-On Board-

Wednesday- August 06, 2014

warm-up

450m run

then…

8 pass throughs

8 sprider-mans

8 pause squats 

5x

AMRAP 14

3 thrusters 

200m run

6 thrusters 

200m run

9 thrusters 

200m run

12 thrusters 

200m run

etc. etc. etc.

(135lbs/95lbs)

*Score will be total reps of thrusters completed after 14 minutes

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

Westside

Max Effort Upper

-Ballistic Bench Press

-Outlaw Wide

1 set x 6 reps 

H.A.P.

-Reverse Grip Bench

1 set x 10 reps 

-Triceps Row Back

3 sets x 10 reps 

-Hammer Curls

3 sets x 10 reps 

-Machine Face Pulls

5 sets x 20 reps

H.A.P

-Reverse Hypers

3 sets

-ABS

Tuesday- August 05, 2014

warm-up

450m run

then...

"C2B Cindy"

WOD

3 deadlifts, 3 Burpees - 2 rounds

5 deadlifts, 5 Burpees - 2 rounds

7 deadlifts, 7 Burpees - 2 rounds

9 deadlifts, 9 Burpees - 2 rounds

11 deadlifts, 11 Burpees - 2 rounds
(135lbs/95lbs)

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

Westside

Dynamic Effort Lower

-Box Squats

14"

Texas Squat Bar 

40% + Chain

12 sets x 2 reps

-#5 Hole Conventional Rack Pulls

45% + Quadded Monster Minis

6 sets x 2 reps

-Sumo Pulls off Deficit

45% + bands

6 sets x 1 rep

-KB Box Squat

2 sets x 25 reps

-ABS

*Optional Finishers 

-Reverse Hypers 

-Good Mornings 

-Step Ups 

Sunday- August 03, 2014

warm-up

450m run

then...

50 toes to bar

WOD

5 power cleans (155lbs/115lbs)

10 pull-ups

25 doubles

3 rounds for time

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

Westside

Dynamic Effort Upper

-Bench Press

35% + Chain

9 sets x 3 reps

-Close Grip Bench 

1 set x reps until failure 

-Tate Press

5 sets x 10 reps

-Hammer Curls

5 sets x 10 reps

-Machine Face Pull

5 sets x 15-20 reps

H.A.P.

-ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries

-Reverse Hypers

-Good Mornings

Saturday- August 02, 2014

warm-up

450m run 

then…

5 Cartwheels 

5 Inchworms 

5 Spidermans

5x

WOD

5 Squat Clean & Jerks

5 Squat Snatches

6 Rounds For Time

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

 Westside

Max Effort Lower

-Free Squats 

Westside Stance

work up to medium singles 

-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%

+ 10lbs from last week 

-KB Box Squats

2 sets x 20 reps

-Bad Mornings

2 sets x 25 reps

-Banded Walks 

2 sets x 1:30

ABS

*Optional Finishers 

-Bar Muscle Ups

-Farmers Carries 

-Reverse Hypers

-GHRs