Monday- December 23, 2013

Warm Up

6 x 100m Run

(starting at 50% working up to 100%)

WOD

25 Pullups

75 Situps

75 Double Unders

2 Rounds for Time

Sunday- December 22, 2013

warm up

450m run

then…

"C2B Cindy"

5x

For 20 Minutes

Even- row/airdyne 12 calories

Odd- 12 burpees

*scale as needed

*slit evens and odds as needed to get more people working at the same time

POST SCORES TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

-Speed Floor Press 

9 sets x 3 reps

40%+ chains 

-Barbell Rows

5 sets
H.A.P

-DB Hammer Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 60% x 3

 70% x 2
 75% x 2
 80% x 2,
85% x 1 x 3

Saturday- December 21, 2013

warm up

450m run

then...

10 pass throughs

10 walking lunges 

100m run

5x

WOD

AMRAP 5
Bodyweight squat clean

POST SCORE TO COMMENTS

**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Max Effort Lower

-Sumo Deadlift + chains

Front Squat
-3 sets x 5 reps (225lbs/155lbs)
*from the floor

-KB Deadlift / Squat + band
3 sets x 20 reps

-GHRs
4 sets

-Reverse Hypers
3 sets x 30 reps

Friday- December 20, 2013

Warm Up

450m Run

then...

15 Squats

10 Double Unders

5 Inch Worms

3x

WOD

AMRAP 12

15 OH Walking Lunges (45/25)

12 HR Pushups

9 Tuck Jumps 

Thursday- December 19,2013

warm up

200m run

3x

then...

3 burpees

5 jump squats

4 spidermans

5x

WOD

7 Rounds for time;

3- thrusters (135/95)

5- chest to bar pull-ups

7- pushups (hand release)

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

Snatch

75% x 2

80% x 1

85% x 1 x 4

Wednesday- December 18, 2013

warm up

450m run

then…

5 toes to bar

10 push ups

 15 squats

6x

WOD

EMOM 10

2 Thrusters

H.A.P

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Bench
-Log Bench + chains

-Bent Over Rows
4 sets x 5 reps
H.A.P

-DB Hammer Curls
3 sets x 15 reps

-Triceps Pressdowns
3 sets  x 30 reps
H.A.P

-Face Pulls
1 set x 150 reps

Endurance

1 mile run

Row

1000m row

Swim

1400m swim

Tuesday- December 17, 2013

warm up

450m run

then...

7 pvc thrusters

3 pull ups

5x

WOD

 AMRAP 12

7 Burpees

3 Clean & jerk (155lbs/105lbs)

7 KBS (53lbs/35lbs)

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Week 8

-Dynamic Effort Lower

Box Squats

14" box

Cambered Bar

55% + chains 

10 sets x 2 reps

-Dimel Deads
3 sets x 20 reps
245lbs/185lbs

-KB Box Deads / Alt Squat

2 sets x 30 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x

Monday- December 16, 2013

Warm Up

4 x 100m jog

then...

5 inch worms

4 Spidermans

3x

WOD

50 Squats

400m Run

40 HR Pushups

400m Run

30 Burpees

400m Run

20 Situps

400m Run

10 Pullups

400m Run

For Time

POST TIME TO COMMENTS

Sunday- December 15, 2013

warm up
200m run
:30 rest
3x
then...
8 spidermans
8 pass throughs
8 squats
3x

WOD

AMRAP 15 

5 reps power clean (135lbs/95lbs)
5 burpees
5 reps thruster (135lbs/95lbs)
5 burpees

POST SCORES TO COMMENTS

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

** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside 

Dynamic Upper

Speed Bench with Shoulder Saver 

9 sets x 3 reps

65% straight weight

Barbell Rows

5 sets

-DB Hammer Curls

5 sets

-Banded Face Pulls

100 reps

-ABS

Olympic

Clean & Jerk

 60%x3

 70%x2

 75%x2

 80%x2,

85%x1

 90%x1

Saturday- December 14, 2013

Warm Up

450m run

then...

"Cindy"

5x

WOD

In 10 minutes complete

1 Power Clean (115/75)

1 Overhead Squat

2 Power Cleans

2 Overhead Squats

..an so on

POST SCORE TO COMMENTS

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

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Westside

Max Effort Lower

Rack Deadlifts

6" from floor

Conventional Stance

Find your max!!!

-Weighted 45 degree Back Extensions with Safety Squat Bar

3-5 sets x 5-10 reps

-GHR

5 sets x 6 reps

-Ankle Weight Leg Curls

1 set x 100 reps

Endurance

600m run

2 minutes rest

4x

Row

600m row

2 minutes rest

3x

Swim

800m 

2x

*rest as needed

Friday- December 13, 2013

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

Thursday- December 12, 2013

Warm up
450m run
Then...
"Cindy"
6x

WOD
"GRACEABELL"
1 clean & jerk (135lbs/95lbs)
1 snatch
15 rounds for time

Olympic
Snatch
5 sets x 3 reps @ 70%

Wednesday- December 11, 2013

warm up

450m run

then...

4 knee jumps

5 broad jumps

5x

WOD

  AMRAP 9

5 Front Squats (165lbs/115lbs)

5 Push Jerks  (165lbs/115lbs)

35 Double Unders

POST SCORE TO COMMENTS

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

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

*high reps

Endurance

200m sprint

1:30 minute rest

10x

Row

250m sprint

1 minute rest

10x

Swim

200m sprint

1:30 minute rest

6x

Tuesday- December 10, 2013

warm up

200m run

5 burpees

4 spidermans

5x

WOD

"Running Cindy"

AMRAP 20

450m run

5 pull ups

10 push ups

15 squats

POST TIME TO COMMENTS

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

Extra Credit

Westside

Week 7

-Dynamic Effort Lower

Box Squats

14" box

Safety Squat Bar

50% + chains 

12 sets x 2 reps

- Sumo Speed Pulls (One Mat)

40%+ bands

8 sets x 1 rep

-KB Box Deads Alt Squat

3 sets x 20 reps

-GHRs 

3 sets

-Reverse Hypers

3 sets 

-ABS 

Endurance

100m sprint

10x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x