Tuesday- October 15, 2013

warm up

450m run

then...

5 toes to bar

6 burpees

7 knee jumps

4x

AMRAP 5

 1 Squat Clean (165lbs/110 lbs)

1 Jerk (165lbs/110lbs)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

-Low Box Squat 

SSB (bar only)

1 set x 20 reps

-Dynamic Effort Lower

Box Squat 

14"

50% + bands

Cambered Bar

12 sets x 2 reps

-Sumo DeathLifts 

60% + bands

12 sets x 1 rep

-GHRs 

4 sets

-Reverse Hypers

4 sets 

ABS 

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x

Monday- October 14, 2013

warm up

450m run

then...

5 toes to bar

3 burpees

4x

WOD

3 rounds

12 burpees

25 pushups

40 situps

Sunday- October 13, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

“Rogue Madness 2”

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 

GHR- 5

Handstand push-up-10 

 Wall climb-10

Power Clean-15

Pistol- 15

Full Snatch- 25 (155lbs / 105lbs)

Bar muscle up- 25

Rope climb- 25

Muscle-up- 25

500m run-100

500m row-100

*power clean weight is bodyweight

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper 

9 sets x 3 reps

50% straight weight

Barbell Bent Over Rows

3 sets x 8 reps

-EZ Bar Curls

4 sets

-Tricept Press Downs

5 sets x 3 reps sets

-Banded Face Pulls

100 reps

ABS

Olympic

Clean From Blocks (just below knee)

 2 X 75%

 2 X 80%

 3X1 @ 85%

Friday- October 11, 2013

warm-up

450m run

then...

"Cindy"

3x

WOD 

200 air squats

Thursday- October 10, 2013

warm up

450m run

then...

8 toes to bar

3 burpees

6x

 AMRAP 7

1 Squat Clean (155, 105)

2 Unbroken Squat Cleans

3 Unbroken Squat Cleans

4 Unbroken Squat Cleans

5 Unbroken Squat Cleans

This constitutes one round, repeat this sequence as many times as possible in 7 minutes.   Unbroken means reps must be touch and go, no dropping.  You must release the bar between sets.

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

 2X1 @ 80%

 1 @ 85%

 1 @ 90%

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Wednesday- October 9, 2013

warm-up
450m run 
then...
6 knee jumps
6 clapping push-ups
7x

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

Westside
Max Effort Upper
Two Board Press with slingshot

Push-ups
3 sets x 20 reps

Laying Triceps Extensions
2 sets x 20 reps

100 Face Pulls

ABS

Endurance 

400m run 
3x 

500m row 
3x

400m swim
3x

Tuesday-October 8, 2013

warm-up
450m run
then...
7 toes to bar
7 push-ups 
7 squats 
7x

AMRAP 3
3 bears (135lbs/95lbs)
6 push ups 
9 squats 
5 rounds

Westside 
Dynamic Effort Lower
Box Squat 
15"-16"
60% + bands
Safety Squat Bar
8 sets x 2 reps

Death Lifts 
55% + bands
12 sets x 1 rep
Sumo Deadlift off blocks 

GHRs 
4 sets

Reverse Hypers
4 sets 

ABS 

*Time Permitting 
Oly Shoe 
Low Box Squat 
Cambered Bar 
1 set x 20 reps
(135lbs/95lbs)

Monday-October 7, 2013

warm-up

450m run

then...

"Cindy"

3x

WOD

21-15-9

box jumps (24"/20")

kettle bell swings (53lbs/35lbs)

200m run 

Sunday- October 6, 2013

HAPPY BIRTHDAY JAMIE!!!!!!

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

Bar muscle up- 25

Rope climb- 25

Muscle-up- 25 
500m run-100 
500m row-100

*deadlift weight is bodyweight

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper 

9 sets x 3 reps

50% straight weight

Barbell Bent Over Rows

4 sets 

-EZ Bar Curls

3 sets

-Tricept Press Downs

3 sets

-Banded Face Pulls

100 reps

ABS

Olympic

5X1 Clean (full squat) & Jerk (split) @ 80-90%

OR

Thruster

5 sets x 1 reps  @ 90%

WOD

EMOM 12

2 full snatches (135lbs / 95lbs)

Saturday-October 5, 2013

warm-up
5T2B 
7 push ups
7 squats
7x


WOD
1 Cindy 
1 clean & jerk
10 rounds


Westside
Deadlift 80%
1 set x 2 reps

Speed Pulls 65%
8 sets x 3 reps

*90 seconds rest between each set

Super Set
-8 Stiff-leg Deadlift
-8 Bent Over Row
-8 Overhand (reverse grip) Lat Pull-downs
-8 Arched Back Good Mornings 


*3 Circuits 



**90 seconds rest between exercises



***2-3 minutes between circuits 

Friday-October 4, 2013

warm-up
450m run 
then...
"Cindy"
3x

WOD
AMRAP 12 
1 "Cindy"
100m run

Thursday- October 3, 2013

Fifty Strong!!!

warm up

450m run

then...

8 spidermans

8 pass throughs

6x

WOD

9 - 7 - 5

Power Clean (205lbs / 155lbs)

Deadlift (205lbs / 155lbs)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

Power Snatch + Snatch 

 1 x 70%

 1 x 75%

 1 x 80% x 3

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x

Wednesday- October 2, 2013

warm up

450m run

then...

30 burpees

AMRAP 7

3 thrusters (95lbs/65lbs)

3 toes to bar

6 thrusters

6 toes to bar

9 thrusters

9 toes to bar

etc, etc, etc

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

ME Upper

Max Single off Pins

Plyo Push Ups

5 sets

*add weight if possible

Hand Stand Walks

3 sets

Bent Over Laterals

3 sets

Face Pulls

100 reps

Endurance

50m sprint

10x

Walk to start as rest

Row

100m sprint

1 minute rest

10x

Swim

100m sprint

1 minute rest

10x

Tuesday- October 1, 2013

warm up

450m run

then...

5 pull ups

10 push ups

15 squats

8 pass throughs

6x

WOD

10 shoulder to OH (135lbs/95lbs)

5 pull ups

5 rounds

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Endurance

200m run

8x

*rest as needed

Row

250m row

8x

*rest as needed

Swim

200m swim

8x

*rest as needed

Monday- September 30, 2013

warm up

450m run

then...

"Cindy"

3x

WOD

75 burpees

For time

Sunday- September 29, 2013

warm up

450m run

then...

5 push ups

6 spidermans

8 pass throughs

6x

WOD

EMOM 10

1 snatch (165/115)

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper 

9 sets x 3 reps

60% straight weight

-Dumbell Bent Over Rows

4 sets 

-EZ Bar Curls

3 sets

-Tricept Press Downs

3 sets

-Banded Face Pulls

100 reps

ABS

Olympic

Power Clean + Push Jerk

 1 x 70%

1 x 75%

 1 x 80% x  3

OR

Thruster

5 sets x 2 reps  @ 85%

Saturday- September 28, 2013

warm up

450m run

then...

4 pull ups

4 toes to bar

8 squats

8 pass throughs

5x

WOD

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

For Time

*"Fat Cindy"

10 pull ups

20 push ups

30 squats

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Deadlift 75%

1 set  x  2 reps

Speed Pulls 60%

 8 sets x 3 reps

*90 seconds rest between sets

Super Set

-8 Stiff Leg Deadlift

-8 bent over row

-8 underhand pull ups

-8 arch back good morning

*3 circuits

**90 seconds rest between exercises

***2-3 minutes between circuits

Friday- September 27, 2013

warm up

450m run

then...

"Cindy"

3x

AMRAP 10

5 burpees

7 push ups

9 squats

Thursday- September 26, 2013

warm up

450m run

then...

3 pull ups

3 toes to bar

3 inch worms

7 squats

7x

WOD

Burpee Grace 

-30 reps of Burpee Clean and Jerks (135/95)

For Time

POST SCORE TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

-5X1 Snatch @ 80-90% 

Notes: 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.

 -4X2 Snatch Pulls

 -4X2 Tempo High-Bar Back Squat 

* Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x