Saturday- December 8, 2012

warm up

200m run

2x

then...

3 clapping push ups

5 jump squats

5 bent throughs

3x

WOD

9-6-3

Bar Muscle ups

Squat Clean (205lbs/140lbs)

For time

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Box Squats

50% + 100lbs band

15-20 sets x 2 reps EMOM

Endurance

800m run

3 minutes rest

3x

Row

1000m

2 minutes rest

3x

Swim

800m

5 minutes rest

2x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-weighted sit ups

-side bends

Friday, December 7, 2012

Warm Up

10 Squat Jumps

6 Spidermans

4 Bent Throughs

3x

WOD

1800m Run (4 laps)

- 3 min. rest-

1350m Run (3 laps)

- 2 min. rest-

900m Run (2 laps)

- 1 min. rest-

450m Run (1 lap)

Fot time

POST TIME TO COMMENTS

Thursday- December 6, 2012

warm up

450m run

then...

5 slow pushups

10 squats

3x

WOD

4 rounds for time of :

6 GTO ( ground - to - overhead) ( 185lbs/120lbs)

200m run

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

OLYMPIC

Snatch into bands

*DO NOT DO THIS WITHOUT A COACH!!!

Accessory Work

-Dumbbell Side Bends

3 sets x 12 reps

-Skin the Cats

2 sets x 3 reps

Endurance

200m sprint

1 minute rest

100m sprint

1 minute rest

4x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-weighted sit ups
-dumbbell triceps extensions
-biceps / lat / triceps mobility
-chest mobility

Wednesday- December 5, 2012

warm up

200m run

2x

then...

6 mountain climbers

8 pass throughs

3x

WOD

8 Rounds

12 Wall Ball Shots

12 Swings

For time

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

1) Westside

Max Effort Lower

Box Squat 

14" box with Safety Squat Bar (SSB)

Good Mornings

4 sets x 6 reps

GHR

5 sets x 6 reps with weight (if you got it)

Weighted sit ups

3 sets x 20 reps

*athlete chooses weight

2) Endurance

400m run

1:30 rest

5x

3) Row

500m row

1:30 rest

4x

4) Swim

500m swim

2 minutes rest

3x

*EXTRA PLUS*

TO BE DONE ON YOUR OWN

 OUTSIDE OF CLASS TIMES

-straight leg sit ups with weight

-high rep crunches

-dumbbell side bends
-chest mobility
-soleus mobility
-mash biceps

Tuesday- December 4, 2012

warm up

450m run

then...

4 putting on your shorts

5 broad jumps

3x

WOD

  AMRAP 9

5 Front Squats (165lbs/115lbs)

5 Push Jerks  (165lbs/115lbs)

35 Double Unders

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Bench

1 board press with chain

Grenade Chain Triceps Extensions

4 sets x 8- 12 reps

3 Supersets of:

5 plyo push ups

10 standing triceps extensions

15 reverse band triceps press downs

Endurance

100m sprint

1 minute rest

10x

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

6x

Monday, December 3, 2012

Warm Up

8 Spidermans

8 Pass Throughs

3x

WOD

200m MedBall Run (20/14)

15 Situps

15 Pushups

4 Rounds for Time

POST TIME TO COMMENTS

Sunday- December 2, 2012

warm up

200m run

4x

then...

10 pass throughs

10 spidermans

2x

WOD

10 SDHP (95lbs/65lbs)

20 sit ups

21' handstand walk

5 rounds for time

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Banded bent over rows

8 sets x 2 reps

Bend over rear delt raises

3 sets x 12 reps

Face pulls

1 set x 100 reps

Endurance

rest day

Saturday- December 1, 2012

The Man

450m run
then...

3 inchworm push ups

10 walking lunges

3x

WOD

Complete as many rounds as possible in 15 minutes of:

3 squat snatchs (135lbs/85lbs)

Then two rounds of the following:

3 C2B Pull-ups

6 Hand release push-ups

20 double unders 

Westside

Dynamic Effort

10 sets x 2 reps EMOM

50% + bands

12" box

Dimel Deadlifts

3 sets x 20 reps

Accessory Work

-Poor Mans GHR

5 sets x 5 reps

-DB knee jumps

3 sets x 5 reps

100 ankle weight leg curls

Endurance
1 mile run
for time
*max effort

Row
2500m row

Swim
1400m swim
for time

Friday, November 30, 2012

Warm Up

4 x 100m Run

Then...

12 Squats

4 Spider-Man's

3x

WOD

15 OH Walking Lunges (45/25)

20 Sit-ups

10 Burpees

4 rounds for time

POST TIME TO COMMENTS

Thursday- November 29, 2012

warm up

450m run

then...

7 squat jumps

4 clapping push ups

3x

WOD

5 Front squats (225lbs/135lbs)

25 pull-ups

4 Front squats

20 pull-ups

3 Front squats

15 pull-ups

2 Front squats

10 pull-ups

1 Front squat

5 pull-ups

For time

POST TIME TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Endurance

600m run

3 minutes rest

3x

Row

600m row

3 minutes rest

4x

Swim

1400m swim

for time

Wednesday- November 28, 2012

warm up

450m run

then...

3 burpee broad jumps

8 OHS

3x

WOD

AMRAP 7

3 Power Clean (175lbs/125lbs)

6 Push Ups
9 Air Squats 

POST TIME TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Max Effort Chain Arched Back Good Mornings

Find your 2-3 rep max

Accessory Work

True GHRs

3 sets x 10 reps

Banded Good Mornings

1 set x 100 reps

*alternate arched and round back

Endurance

50m sprint

walk to start as rest

10x

Row

150m row

:30 rest

8x

Swim

100m

1 minute rest

6x

Tuesday- November 27, 2012

warm up
200m run
7 slow squats
3x

WOD

21-15-9

Power Snatch (95/65)

Toes to Bar

POST TIME TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Dynamic Effort Bench

9 sets x 3 reps

55% + bands

-Plyo Push Ups

5 sets x 7 reps

Accessory Work

-Standing triceps extensions

3 sets x 25 reps

-band triceps press downs

1 set x 100 reps

Endurance

200m run

1:30 rest

6x

Row

250m row

1:30 rest

6x

Swim

800m

for time

Monday, November 26, 2012

Warm Up

6 x 100m run

WOD

40 Squats

30 Situps

20 Pushups

10 Pullups

-1 min. rest-

3 Rounds for Time

POST TIME TO COMMENTS

Sunday- November 25, 2012

warm up

100m run

3 pull ups

7 push ups

10 squats

3x

WOD

10 Handstand Push Ups

15 Wall Balls (20, 14)

20 Kettlebell Swings (53, 35)

25 Deadlifts (185, 135)

100 Double Unders

25 Deadlifts (185, 135)
20 Kettlebell Swings (53, 35)
15 Wall Balls (20, 14)
10 Handstand Push Ups

POST TIME TO COMMENTS

Saturday- November 24, 2012

warm up

450m run

then...

5 inch worm push ups

8 OHS

8 spidermans

3x

WOD

5 rounds of:

1 power / squat clean

1 front squat

1 push press / jerk

1 back squat

1 push jerk / press

*ascending weight

**rest as needed between sets

***once bar is in motion it cannot be put down

POST LOADS TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Westside

Max Effort Lower

Max Effort Chain Arched Back Good Mornings

Find your 2-3 rep max

Deathlifts

8 sets x 1 rep

From Deck with Bands

Accessory Work

True GHRs

3 sets x 10 reps

Banded Good Mornings

1 set x 100 reps

*alternate arched and round back