Archive for September, 2009
AMRAP
Technical:
500 M Row
WOD:
5 Ring Dips
10 Sumo Deadlift High Pulls
15 Box Jumps
AMRAP in 20 minutes.
Unbroken
Strength:
Back Squat 3×5
WOD:
30 Unbroken KB Swings (24kgM: 16kgW)
15 Burpees
5 rounds.
You must do all KB Swings in a row. If you stop, you must start again until you get 30 in a row.
Jump
Technical:
Push Jerk
WOD:
25 DB Push Jerk (30lbsM:20lbsW)
25 Jumping Pull ups
7 rounds for time.
Monday Conditioning!
Time to test our muscle endurance and recovery. We are using a 1:1 ratio for work to rest on our intervals .The GOAL is to try to do every "work interval" with maximal intensity, count your total reps at each station.
1min work with 1min rest x 2 at each of the following stations:
Wall Balls (M:20lb W:12lb) to 10ft target
Double Unders
Air Squats
AB Mat Sit Ups
Jumping Pull Ups
Row for calories
Overhead walking lunges with plate (M:20kg W:10kg)
Another Westside Original…
TECH: Overhead Squats
FOR TIME:
Start with a 1000m row
Ladder 1 to 10
OHS (M:65lbs W:45lbs)
Broad Jump Burpees (M:5ft jump W: 4ft jump)
K2E
Finish with 400m ball run (M:20lbs W:15lbs)
Fran Finals October 31st
Our Group Challenge will be held on October 31st. Halloween costumes are allowed and encouraged:) The first heat time for FRAN will start at 9:30am. We are looking forward to seeing you guys kick some serious butt!
Strength:
Deadlift 3×3
WOD:
5 HSPU
10 Bodyweight Deadlifts
15 Box Jumps
AMRAP 20 minutes.
Test Your Gymnastic Skills
Technical:
Skin the Cat, Muscle Ups, Hollow Rocks
WOD:
12 Bodyweight Back Squats
20 Push ups
200m Sprint
5 rounds.
Steel Abs
L-sits…there tough, they can feel uncomfortable, but it you can hold this bad boy for over a minute…your midline will be stronger and able to function better under heavier loads.
Technical:
Power Snatch
WOD:
10 Power Snatches (65lbsW/95lbsM)
20 Double Unders
5 Rounds
FRAN Results
The results for FRAN are up at the gym. Check out how you did. We are doing FRAN again in 2 months, so think of a new PR time you want to get. We will help you get there!
Technical:
Sumo Deadlift High Pull
WOD:
15 SDHP (95lbs/65lbs)
10 Push Press (95lbs/65lbs)
5 HSPU
AMPRAP in 20 minutes
Lunge Race
Just a reminder that our Nutrition Seminar is now on Monday Oct 5th. Please email us if you would like to sign up! Everybody is welcome to come.
Strength:
Thrusters 1 rep max
WOD:
Tabata and Running
Run 800m
Tabata Pull ups
Run 800m
Tabata Push Ups
Run 800m
Tabata Squats