Wednesday- October 01, 2014

warm-up

450m run 

then…

25 wall balls

25 toes to bar

WOD

"Fran"

21-15-9

Thrusters (95lbs/65lbs) 

Pull Ups

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Westside

Max Effort Upper

-Floor Press + chain

-Outlaw Wide Bench

1 set x 3 reps 

+5lbs from last time

-Close Grip Bench

+5lbs from last time 

-Laying Triceps Extensions

3 Sets x 3-5 reps

H.A.P

-Machine Extensions 

3 sets x 5-8 reps

H.A.P

-3 Supersets of:

20 triceps 

20 face pulls 

-ABS

Tuesday- September 30, 2014

warm-up

450m run

then…

"Cindy"

WOD

EMOM 15

3 power cleans 

*athletes choose weight

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Westside

Dynamic Effort Lower

-Box Squat

15" Box (women 14")

50% + bands

12 sets x 2 reps

-Free Squat

1 set x 3 reps

-Sumo Speed Pulls

5 sets x 2 reps

-Conventional Pulls

2 sets x 2 reps 

-Banded Sumo Reverse Dimmel Deads

3 sets x 12 reps 

-GHR's 

5 sets x 5, 5, 10, 15, 20 reps

(weighted if form allows)

-Reverse Hypers 

2 sets x 20 reps 

- ABS

*Optional Finishers

-Bad Mornings

-KB Box Squat

HYBRID

Dynamic Effort Lower

then…

-Snatch

5 sets x 2 reps @70%

-Hang Clean & Jerk

5 sets x 2 reps @70%

Saturday- September 27, 2014

Warm Up

In 10 minutes

450m run

then...

-10 squats

-4 alternating knee jump pistols

-Partner Wheel Barrows 10-20'

WOD

10 rounds

"Cindy"

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Westside

ME Lower

-Box Squats

Men-Cambered Bar, 14"+ foam

Women-Bow Bar, 13" + foam

-Free Squat

1 set x 3 reps

-Sumo Deadlifts

70% x 4 x 4

80% x 2

90% x 2

70% max reps

*numbers are calculated as true max + 10lbs

-Alternating Banded KB Box Dead/Squat

3 sets x 20 reps

-GHRs

5 sets x 5, 5, 10, 15, 20

*add weight if form holds

-Reverse Hypers

3 sets x 1 million reps

* your lack of doing Reverse Hypers is directly proportionate to how much you suck

-Optional Finisher

-Rack Lunges

-Overhead Lunges

-Heavy Band Rack Pulls

Thursday- September 25, 2014

warm-up

450m run

then…

5 knee jumps 

6 spider-mans

10 pass throughs

4x 

WOD 

Complete Five Rounds for Time of,

12 Deadlifts (135lbs/95lbs)

9 Hang Power Cleans

30 Squats

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Olympic

-Full Snatch 

2 sets x 1 rep @ 80%

2 sets x 1 rep @ 85%

3 sets x 2 reps @ 90%

-Clean & Jerk 

2 sets x 1 rep @ 80%

2 sets x 1 rep @85%

3 sets x 2 reps @90%

warm up

450m run

then…

50 wallballs

50 toes to bar

WOD

21-15-9 reps for time of:

115-lb. overhead squats

Toes-to-bars

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Westside

Max Effort Upper 
Reverse Grip Bench (controlled) 

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

-Close Grip Bench 
1 set x 6 reps

-JM Press

3 sets x 5 reps

Machine Triceps Extension
3 sets x 20 reps
H.A.P

-100 Push Ups

 Face Pulls
3 sets x 30 reps

-Machine Curls

5 sets x 8 reps

H.A.P

-ABS

Hybrid

Max Effort Upper 

-Snatch Complex
Full Snatch, High hang, Overhead squat 
70% x 2, 75% x 1 80%x 1 

- Clean & Jerk Complex
Power Clean, Full Clean, Split Jerk 
70%x 2, 75% x 1, 80%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS

Tuesday- September 23, 2014

warm-up

450m run

then…

"Cindy"

EMOM 20

3 thrusters (135lbs/95)

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Westside 

Dynamic Effort Lower

-Box Squat

15" Box (women 14")

Texas Squat Bar 

60% + bands

8 sets x 2 reps

-Free Squats

1 set x 3 reps

-Sumo Speed Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-Bad Mornings 

2 sets x 20 reps

-GHR's 

3 sets x 20 reps 

-Reverse Hypers 

1 set x 35 reps 

-ABS

HYBRID

Dynamic Effort Lower

then…

-Snatch & Clean&Jerk

*off 2 mats

*Work up to 88%

3 sets x 1 rep @88%

Sunday- September 21, 2014

warm-up

450m run

then…

5 toes to bar

5 pull-ups

10 push ups

15 squats 

WOD

5 deadlifts (315lbs/225lbs)

10 burpees 

3 rounds for time

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Westside 

Dynamic Effort Upper

-Bench Press

35% + chain

9 sets x 3 reps 

-Outlaw Wide 

1 set x 8 reps

*same weight as last time 

-Bent Over Rows

9 sets x 3 reps

H.A.P.

*only if you did not do it on thursday

-Hammer Curls

4 sets x 12 reps 

-3 Super Sets of

20 Triceps Press Downs 

20 Face Pulls

-Machine Curls 

3 sets x 20 reps 

-ABS

HYBRID

Dynamic Effort Upper

then…

-Full Snatch

Off Deficit

2 sets x 1 rep @60%

2 sets x 1 rep @65%

2 reps @70%

-Clean & Jerk

2 sets x 1 rep @60%

2 sets x 1 rep @ 65%

2 reps @ 70%

Saturday- September 20, 2014

warm-up

450m run

then...

"Cindy"

For Time:

50 wall ball shots (20lbs/14lbs)

30 cleans (155lbs/105lbs)

15 muscle ups (bar or ring)

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Westside

Max Effort Lower

-Box Squat

Men- 14" Box SSB
Women- 13" Box Texas Squat Bar 

Heavy Bands 

-Free Squats 
1 set x 3 reps
*same weight as last time

-Sumo Pulls

Max reps @78%

-Conventional Pulls

5 sets x 1 rep @78%

-Bad Mornings

4 sets x 8 reps

H.A.P.

-GHR's 
3 sets x 15 reps
then…
Weighted

3 sets x 5 reps

-Reverse Hypers 

2 sets x 25 reps

HYBRID

Max Effort

then...

-Power Snatch, Snatch, then Overhead Squat 

3 sets x 1 reps @70%

-Power Clean, Clean, Front Squat, Jerk

3 sets x 1 reps @70%

Optional
KB Box Deads/Squats

Thursday- September 18, 2014

warm-up

450m run 

then…

5 pass throughs

5 spider-mans

5 inch worms 

5x

AMRAP 7

7 hand release push-ups

7 KB swings

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Olympic

-Power Snatch 

5 sets x 1 rep @70%

-Power Clean + Push Jerk 

5 sets x 1 rep @70%

Wednesday- September 17, 2014

warm up

450m run

then…

50 wallballs

50 toes to bar

For time:
10-9-8-7-6-5-4-3-2-1
Push jerk (135lbs/95lbs)Front squat (135lbs/95lbs)

*3 Burpee penalty everytime the bar is dropped

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Westside

Max Effort Upper 

Pin press from chest + chains

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

Laying Triceps Extension

1 set till failure 

-JM Press

3 sets x 10 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-Machine Curls

5 sets x 10 reps

H.A.P

-ABS

Hybrid

Max Effort Upper 

-Snatch 85%x 1, 90%x 1 

- Clean & Jerk 85%x 1, 90%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS

Tuesday- September 15, 2014

warm-up

450m run

then…

"Cindy"

AMRAP 20

5 thursters (95/65)

7 hang power cleans (95/65)

10 shoulder to over head (95/65)

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (Women 14")

Texas Squat Bar

55% + Bands

10 sets x 2 reps

-Free Squat 

1 set x 5 reps

+10lbs from last set 

-Sumo Speed Pulls

9 sets x 1 reps 

-Conventional Pulls 

3 sets x 1 rep

-Banded DB Dimmel Deads

3 sets x 20 reps

-Banded Walks

2 sets x 1:45

-GHR's (Weighted)

3 sets x 8-10 reps

-Reverse Hypers

2 sets x 25 reps 

-ABS

HYBRID

Dynamic Effort Lower 

-Box Squats 

15" Box (Women 14")

Texas Squat Bar

55% + Bands

5 sets x 2 reps

-Sumo Speed Pulls

4 sets x 1 reps 

-Conventional Pulls 

2 sets x 1 rep

-Snatch

1 rep @85%

1 rep @ 90%

-Clean & Jerk

1 rep @85%

1 rep @ 90% 

-GHR's

-Reverse Hypers

-ABS

Sunday- September 14, 2014

warm-up

20min of set up and self warm up

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

Wall climb-10

Muscle-up- 25

Rope climb- 25

500m run-100

500m row-100

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Westside

Dynamic Effort Upper

-Bench Press 

35% + chains

9 sets x 3 reps 

-Outlaw Wide

1 set x 8 reps

*same weight as last 6 rep set

-100 Push Ups

-Straight Arm Lat Pull Downs 

3 sets x 20 reps 

-3 Super Sets of 

20 triceps extensions

20 face pulls

-DB Drawbacks 

3 sets x 15 reps

-ABS

HYBRID

-Bench Press 

35% + chains

9 sets x 3 reps 

-Outlaw Wide

1 set x 8 reps

*same weight as last 6 rep set

-Full Clean & Split Jerk

5 sets x 1 rep @ 80%-90%

-Front Squats 

4 sets x 2 reps 

Saturday- September 13, 2014

warm up
450m run
then…
25 unbroken wallballs
25 unbroken toes to bar

WOD

30 Barbell Burpee Clean & Jerks
For time

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Westside

Max Effort Lower

-Box Squats

15" Box

Straight Bar

65% + Bands

3 sets x 2 rep

-Free Squat
1 set x 3 reps 
*same weight as last 5 rep set

- Sumo Pulls + band

-Low Rack Pulls (conventional)

-Reverse Hypers 

3 sets x 20 reps

-GHRs (weighted)

3 sets x 8 reps 

-10 Snatches (135/95)

Optional

-Heavy Band Conventional Pulls

-Good Morning Variation

-Farmers Walks

Thursday- September 11, 2014

warm up

450m run

then…

10 spidermans

10 pass throughs

10 putting on your shorts

5x

AMRAP 7

9 power cleans (90% of bodyweight)

6 chest to bar pull ups

30 double unders

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Olympic

-Power Snatch + Snatch (full squat)

 1 x 70%, 1 x 75%, 1 x 80% + 3

*Perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

-Outlaw

Hybrid

-Power Snatch + Snatch (full squat)

 1 x 70%, 1 x 75%, 1 x 80% + 3

-Power Clean + Push Jerk

  1 x 70%, 1 x 75%,  1x 80% + 3

*For both lifts (Snatch and Clean & Jerk), perform one set at each percentage. After 80%, try to increase the weight for 3 more sets. You may to a max effort if everything feels good.

-Outlaw

Wednesday- September 10, 2014

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

warm up

450m run

then…

55 wallballs

"Bell"

3 rounds for time of:

185-lb. deadlifts, 21 reps

15 pull-ups

185-lb. front squats, 9 reps

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Westside

Max Effort Upper 

Paused Bench to 1 Board

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

-JM Press

3 sets x 5 reps

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-Machine Curls
5 sets x 10 reps
H.A.P

-ABS

Hybrid

Max Effort Upper 

 -Snatch 85%x 1, 90%x 1 

- Clean & Jerk 85%x 1, 90%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS

Tuesday- September 9, 2014

warm up

In 10 minutes
450m run
then…
"Cindy"

AMRAP 7

30 Double Unders 

9 Power Cleans

6 Toes to Bar
-----------------------------------------------------------------------------

Westside

Dynamic Effort Lower

-Box Squats

15" Box (Women 14")

Texas Squat Bar

50% + band

12 sets x 2 reps

-Free Squat
1 set x 5 reps

-Sumo Speed Pulls

6 sets x 1 rep

-Conventional Speed Pulls

3 sets x 1 rep

-Banded Dimmel Deadlifts

2 sets x 12 reps 

-GHRs

1 set x 5 reps 
1 set x 8 reps
1 set x 10 reps
2 set x 15 reps

-Reverse Hypers 

3 sets x 20 reps

Optional

-Heavy Band Conventional Pulls

-Good Morning Variation

-Farmers Walks

HYBRID

-Box Squats

15" Box (Women 12")

Texas Squat Bar

50% + chain

5 sets x 2 reps

-Sumo Speed Pulls
4 sets x 1 rep 

-Conventional Pulls
2 sets x 1 rep

1) Snatch From Blocks (just below knee) 
2 x 1 @ 85%

2) Clean From Blocks (just below knee)
 2 x 1 @ 85%