Jamo Saturday May 18, 2013

Jamo Regionals Prep

warm up

400m run

then...

8 spidermans

10 pass throughs

10 squats

3x

Morning

WOD

15 thrusters

30 double unders 

4 rounds for time

Afternoon

WOD

15 thrusters

30 double unders 

4 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Bow Bar

50% +  chains

8 sets x 2 reps

-Conventional Pulls / Sumo Mash Up

50% + chains

8 sets x 2 rep

1 sumo, 1 conventional each set

Accessory Work

-Dimel Deathlifts

225lbs x 10 reps

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Ankle weight leg curls

2 sets x 50 reps

-ABS

Friday, May 17, 2013

Warm Up

5 Burpees

10 Pushups

15 Squats

4x

WOD

AMRAP 7

5 Jump Squats

10 Walking Lunges

Thursday-May16, 2013

warm up

450m run 

then...
5 burpees
100m run
3x

WOD

15 power snatches (75lbs/45lbs)
30 double unders
3 rounds for time

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch + Snatch (full squat): 

1 x 70%

 1 x 75%

 1 x 80%, + 3 

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

Wednesday- May 15, 2013

warm up

450m run

3x

AMRAP 10

"Cindy"

5 pull ups

10 push ups 

15 squats

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Bench  Press

1 set max reps @ 135lbs

*do not perform without a spot!!!

-Barbell  Rows

 3 sets x 15 reps

Accessory Work

-Close Grip Bench

5 sets x 3 reps

- Grenade Machine Extensions

3-5 sets

-Band Face Pulls

2 sets x 50 reps

-Reverse Hypers

*light

-Abs

Endurance

800 run

Row

700m row

3x

*rest as needed

Swim

1600m swim

Tuesday- May 14, 2013

warm up

450m run

then...

"Cindy"

4x

WOD

Five rounds for time:

5 Clean & jerk (135lbs/95lbs)

12 Kettlebell Swings (53lbs, 35lbs)

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Lower

Box Squats

15" box

Straight Bar

60% + chains

8 sets x 2 reps

-Sumo Pulls

45% + bands 

8 sets x 1 rep

Accessory Work

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Ankle weight leg curls

1 set x 100 reps

-ABS

Endurance

400m run

2:00 rest

3x

Row

1200m row

Swim

400m swim

2 minutes rest

3x

Monday, May 13, 2013

DAY OFF...REST DAY...HAVE FUN...EAT ICE CREAM...LAY ON THE COUCH

Sunday- May 12, 2013

warm up

450m row

then...

5 burpees

100m run

6x

AMRAP 10

3 OHS (135lbs / 95lbs)

6 push ups

9 air squats

POST TIME TO COMMENTS

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

ALL EXTRA CREDIT IS OPTIONAL

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

45% + bands

-Laying Extensions

3 sets x 3-5 reps

H.A.P

-ABS

Saturday- May 11, 2013

warm up

5 burpees

10 push ups

15 squats

3x

WOD

1800m run

3 minutes rest

1400m run

2  minutes rest

950m run

1 minute rest

500m run

Friday, May 10, 2013

Warm Up

450m Run

then...

10 Mountain Climbers

5 Putting on your shorts

7 PVC Push Press

3x

WOD

AMRAP 10

10 KBS

10 Squats

5 Burpees

Thursday-May 9, 2013

warm up

450m run

then..

20 knee jump burpees

5 Rounds:

-4 Burpee Deadlift (135lbs/ 95lbs)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

-CrossFit Mean Streets

Downtown LA

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

5X1 Snatch @ 80-90% – rest 90 sec.

 *Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

Endurance

50m sprint

walk to start as rest

10x

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x

Wednesday- May 8, 2013

warm up

450m run

then...

7 HSPU (push ups)

4 putting on your shorts

10 PVC overhead sqauts

3x

WOD

5 Front Squats (165lbs / 115lbs)

5 HSPU’s

5 Rounds

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Upper

Pad Floor Press
6-8 sets x 2 reps

70% + chain
Add chain each set
Then put on the slanger and go heavier!!!

-Barbell  Rows

 3 sets x 15 reps

Accessory Work

-Close Grip Bench

5 sets x 3 reps

- Grenade Machine Extensions

3-5 sets

-Band Face Pulls

2 sets x 50 reps

-Reverse Hypers
*light

-Abs

Endurance

800 run

Row

700m row
3x
*rest as needed

Swim

1600m swim

Tuesday- May 7, 2013

warm up

450m run

then...

"Fat Cindy"

10 pull ups

20 push ups

30 squats

2x

"Running Jackie"

1000 meter run

  50 thrusters (45lbs)

30 pull-ups

*Jamo & Cap will Row

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

In 7 minutes complete

As many sets of 3 reps of Oly back Squat

Jumps must be made in 10lb increments

Men’s starting weights (pounds):  135, 185, 225, 255

Women’s starting weights (pounds):  85, 125, 155, 175

*reps must be unbroken

**work till time is up or weight cannot be completed

***athletes load their own weight

****only perform with a spot

-Deficit Sumo Pulls

45% + green bands 

8 sets x 3 rep

*Jamo conventional

Accessory Work

-GHRs

4 sets

- Reverse Hypers

5 sets x 8 reps

-Banded good mornings

2 sets x 50 reps

-ABS

Endurance

400m run

2:00 rest

3x

Row

2500m row

Swim

800m swim

4 minutes rest

2x

Monday, May 6, 2013

Warm Up

450m Run

then...

4 Spidermans

10 Mountain Climbers

5 Burpees

3x

WOD

1 min max pushups

1 min max situps

1 min max squats

4 Rounds

Sunday- May 5, 2013

OPEN GYM

Saturday- May 4, 2013

warm up

"Cindy"

6x

"Isabelle"

30 Snatches (135lbs / 95lbs)

for time

12 minutes rest

1000 Meter Run

3 Rounds For Time:

10 Clean and Jerks (135, 95)

10 Chest to Bar Pull Ups

10 Burpees

1000 Meter Run

12 minutes rest

5 deadlifts

10 burpees

5 rounds

*IF YOU ARE DOING FULL WOD ABOVE NO WESTSIDE WILL BE DONE!!!!!!!

POST SCORE TO COMMENTS

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

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

Free Deep Squats

3-5 sets x 1-3 reps

Straight Weight

*get some work in!!!

-Deathlifts

 O-Ring Busters

3-5 sets

Accessory Work

-Dimel Deads

3 sets x 8-10 reps

H.A.P

-Reverse Hypers

4 sets x 8 reps

H.A.P

-ABS