Wednesday- November 20, 2013

warm up

450m run

then...

"Cindy"

6x

WOD

For time:

21 Power cleans (95lbs/65lbs)

21 Burpees

15 Hang squat cleans

15 Burpees

9 Hang squat cleans

9 Burpees

3 Power cleans

3 Burpees

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench Press with Chains

*Slang It 

Bent Over Rows

4 sets

 -Laying Extensions

4 sets 

H.A.P

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 19, 2013

warm up

450m run

then...

8 toes to bar

8 push ups

8 squats

8x

WOD

3 Rounds for time:

• 10 Thrusters (95lbs/65 lbs)
• 
  
• 10 Burpees

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 5

-Dynamic Effort Lower

Box Squats

14"

55% + chains

Straight Bar 

12 sets x 2 reps

-Deficit Sumo Speed Pulls

55%

10 sets x 1 rep

-Glute Bridges

4 sets

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- November 17, 2013

warm up

450m run

then...

"Cindy"

5x

EMOM 10

15 KBS

Sunday- November 17, 2013

warm up

450m run

then...

5 knee jumps

5 toes to bar

5 burpees

7x

WOD

5 reps Thruster,  (115lbs/80lbs)

10 Pull-ups

100 meter Sprint

Rest 1 minute

5 rounds

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

60% straight weight

Weighted Push Ups

5 sets

-EZ Bar Curls

5 sets

-Triceps Press Downs

5 sets x 3 reps sets

H.A.P

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

   2X1 @ 80%

 1 @ 85%

 1 @ 90% 

Saturday- November 16, 2013

warm up

450m run

then...

5 burpees

10 push ups

15 squats

5x

WOD

135lbs/95lbs

1 minute work

20 seconds rest

-hand release push up

-power cleans

-burpees

-snatches

-pull ups

-back squats

-straight legged sit up

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Box Squats + chain

14" box

-Rack Pulls 

H.A.P

-GHRs

4 sets

-Reverse Hypers

4 sets

-Banded Leg Curls

100 - 150 reps

-ABS

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Friday- November 15, 2013

warm-up
450m run
then...
"Cindy"
3x

WOD
15 burpees
200m run
3 rounds for time

Thursday- November 14, 2013

warm up

450m run

then...

5 burpees

100 sprint

7x

EMOM

2 power snatch (165lbs/115lbs)

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

-Power Snatch

 5X1 @ 70%

-Snatch

 3X1 @ 80%

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

November 12, 2013

warm up

450m run

then..

5 knee jumps

8 pass throughs

8 walking lunges

5x

WOD

As many reps in 10 minutes of:

7 front squat (135lbs/95lbs)

7 pullups

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Floor Press

*Slang It 

-Close Grip Bench

3-5 sets

 Laying Extensions

4 sets 

H.A.P

-Dumbbell Bench

3 sets

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 12, 2013

warm-up
450m run
then...
toes to bar "Cindy"
4x

AMRAP 12
10 power snatches (75lbs/45lbs)
20 doubles
7 burpees

Monday- November 11, 2013

GYM CLOSED

Sunday- November 10, 2013

GYM CLOSED

Saturday-November 09, 2013

warm-up
450m run
"Cindy"
3x

WOD
10 clean & jerks (135lbs/95lbs)
10 burpees
3 rounds for time

Friday- November 8, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

5 pull ups

10 push ups

15 squats

450m run

4 rounds

Thursday- November 6, 2013

warm up

450m run

then...

7 squats

7 knee jumps

7 pass throughs

5x

For time:

6-5-4-3-2-1

• Hang power clean (135lbs/95lbs)
• Bar over burpees

Rest 2 minutes.

6-5-4-3-2-1

• Shoulder to overhead (135lbs/95lbs) 
• Knees to elbows

Wednesday- November 6, 2013

warm up

450m run

then...

"Cindy"

6x

 AMRAP 10

10 power cleans (95lbs/65lbs)

20 double unders

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

2 board press

*Slang It 

-Close Grip Bench

3-5 sets

 Grenade Chain Extensions

4 sets 

H.A.P

-Dumbbell Bench or Flies

3 sets

-100 Face Pulls

-ABS

Endurance 

400m run 

3x 

Row

500m row 

3x

Swim

400m swim

3x

Tuesday- November 5, 2013

warm up

then...

8 toes to bar

8 push ups

8 squats

7x

AMRAP 10

7 Toes to bar

7 Power snatches (75lbs/45lbs)

7 Thrusters (75lbs/45lbs)

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 4

-Dynamic Effort Lower

Box Squats

14"

50% + bands + chains

Safety Squat Bar 

12 sets x 2 reps

-Deficit Sumo Speed Pulls

60%

10 sets x 1 rep

-Glute Bridges

4 sets

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- November 4, 2013

NO 5:30PM CLASS

warm up

450m run

then...

20 burpees

WOD

20 KBS

200m run

3 rounds

Sunday- November 2, 2013

OPEN GYM

&

ROUND UP PRACTICE

CLASS MAY PARTICIPATE IN ROUND UP WORK OPEN GYM STYLE

Saturday- November 2, 2013

warm up

450m run

then...

8 squats

8 pass throughs 

3 strict pull ups

7x

AMRAP 12

7 Snatch grip deadlifts  (135lbs / 95lbs)

5 Hang power snatch (135lbs / (95lbs)

3 Overhead squats (135lbs / 95lbs)

POST SCORE TO COMMENTS

==============================================

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

- Squat Mornings

Cambered Bar

Straight Weight

-Rack Pulls with bands

H.A.P

-GHRs

4 sets

-Reverse Hypers

4 sets

-Banded Leg Curls

100 - 150 reps

-ABS

Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x