Tuesday WOD

MET-CON

Warm-Up
500m row
400m jog

2RD's:
PVC passthroughs 10
OVH Squat 10
Thrusters 10
GM 10
Rack Press 10

2RD's:
Ring Dips 5
Pull Ups 5
HSPU 5


-CFHQ-
For Time:
Set cones 20m appart and perform
5 Rounds:
185# OVH walk 40m
20# Wall Balls 30
Farmers Carry 40m (using 2 95# BB)
*must travel around the cone each time*

Monday Work

DE LOWER BODY DAY

Sumo Box Squat 1' below Parrellel + Blue Bands
2x5
1x3
10x2 185# (55% of 1RM)

Sumo Deadlift + 1 Red Band
10x1 270# (55% of 1RM)
*rest 45sec btwn efforts*

Rest 45min:

-CFFootball WOD-
"The MOOCH"

15min AMRAP:
3 Back Squats @225#
6 Pull Ups
9 Push Ups

Sunday

REST DAY

Saturday WOD

MAX EFFORT OLY DAY

Snatch Balance 1RM
1x3
1x2
1,1,1,1,1,1,1,1,1,1

Rest 10 - 12 min

-CFHQ-
5RFT:
40 Double Unders
30 Box Jumps 24'
20 KB Swings 53#

Friday WOD

MET-CON

-CFFootball-
"We Need One Score"
*modified HSPU for Push Ups*

AMRAP in 3min:
3 Power Cleans @155#
6 HSPU
9 K2E's

Rest 1min then Repeat 5x's

Thursday WOD

MAX EFFORT DAY LOWER
Warm Up:
500m row
PVC Goodmornings 10
PVC OVHS 10
PVC Jump Squats
3 Rounds

SUMO Deadlift off 8inch stack
(bar postion just below the knees)
2x3
1,1,1,1,1,1,1,1RM

*Take your time between attempts*

WENSDAY WOD

DYNAMIC EFFORT BENCH DAY
Bench Press
2x5
2x3
9x3 @50% of 1RM (115#)+ Blue Bands & Chains
*work three grips*

30# Roll Backs 3x15
Tricep Push Downs 3x15

Wide Grip Pull Ups 1xFailure
Wrist Curls 3x10 L&R
Gripper 20# 3x10

(Rest at Least 45 min)

-CFDAYTONA-
For Time:
21 Thruster 115#
9 Pull Ups
50 DU
15 Thrusters 115#
15 Pull Ups
50 DU
9 Thruster 115#
21 Pull Ups

Active Rest

SLED WORK
+
CORE WORK

Monday WOD

-Start of Westside Barbell Methods-

DYNAMIC EFFORT DAY

Wide Stance Box Squat (1' below parrellel)
135x3
150x2
160x2
170 w/blue bands 8x2
(170# is 50% of my 1RM BS)

Sumo Stance Deadlift @50% of 1RM
*single blue band*

8x1 @240#

(rest 55 - 60 sec between efforts)

Then:
Rest 45 min exactly

-Met Con-
CFHQ Hero WOD

"Arnie"
21 TGU Right arm
50 KB Swings
21 OVH Squats Left Arm
50 KB Swings
21 OVH Squats Right arm
50 KB Swings
21 TGU Left Arm
* use 2pood or 70# Kb*

Sunday WOD

-CFFootball-

"E CAF"
10 rounds all out efforts:
1 min on...1min off
*Goal is to acheive at least 3000m in 10 RD's.
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.

Saturday WOD

SWOD:
Bench Press 1RM
3x2
1,1,1,1

Rest 5 min

WOD:
30 Muscle Ups For Time

Rest 3 min

Tabata 20/10
Rythm Ropes

Friday

REST DAY

Thursday WOD

Warm Up:
400m run
Dynamic Drills - 20m
Toy Soldiers
Single Leg GM
Butt Kicks
High Knees
Alt. Lunge

2RD's
Passthroughs 12
OVH Squats 12
Goodmornings 12
Hip Swings (Forward 2 Lateral)

-From CFHQ-

For Time:
2k Row
50 Wall Balls (20#)
1k Row
35 Wall Balls (20#)
500m Row
20 Wall Balls (20#)

Wensday WOD

Warm Up:
500m row

2RD's of
Pull ups 10
Push ups 10
Ring Dips 10

2RD's
Foam Roll Sit Ups 15
K2E's 15

SWOD:
Snatch Grip Deadlift
8x2
*45 sec rest*

Rest 8 min

WOD:
21-15-9
Snatch Grip Deadlift 185# (use 55% of 2RM)
Burpee Box Jumps 24'

Tuesday WOD

"JonesWorthy"

For Time:
Squats - 80/64/48/32/24/12
53# KB Swings - 40/32/24/16/12/6
Pull Ups - 20/16/12/8/6/3

Fun at Westside Barbell

Monday

REST DAY

Sunday

REST DAY

Saturday WOD

CFDaytona
For Time:
50 Cal Row
50 KB Swings @53#
50 DU

40 Cal Row
40 KB Swings
40 DU

30 Cal Row
30 KB Swings
30 DU

20 Cal Row
20 KB Swings
20 DU

10 Cal Row
10 KB Swings
10 DU

Friday

REST DAY

Thursday WOD

Warm Up:
1000m row
2x
Passthroughs 10
OVH Squats 10
1x
Lunge 2 Instep
Frog Leaps
Bear Crawls
Spider Man's

WOD:
-For Time-
using a 20# Vest
5 Rounds
Pull Ups 5
Push Ups 10
Squats 15

800m Run

5 Rounds
Pulls Ups 5
Push Ups 10
Squats 15

800m Run

5 Rounds
Pull Ups 5
Push Ups 10
Squats 15

Wensday WOD

Warm Up:
5 min of DU
3 rounds
Wall Balls 10
Ball Slams 10
20' Box Jumps 10

SWOD:
8x2
*or until Failure or lose of speed on the bar is achieved*

rest 10 - 12 Min

WOD:
21-15-9
115# Power Snatch
C2B Pull Ups

Tuesday WOD

Warm Up:
500m row
BB Complex @45#,95#,115#
Snatch grip Deads 10
Snatch Pulls 10
Muscle Snatch 10
Overhead squat 10

-Northeast Qualifier WOD #1-
3 rounds for time:
135# OVH Squat 10
Double Unders 50

Then:
Sled Drag with 2 plates x6 trips
25 Back Extensions
25 GHD's

-Pre - Regional Qualifier WOD from 2009-
WOD #1:
3RFT of:
115# power snatch 12
Rope Climbs 3

Result - "DNF"

-2009 Regional Qualifier WOD-
3 RFT:
30 Double Unders
25 Wall Balls
1 Rope Climb + Descent

Top Times - sub 4 minutes

-2010 Florida Sectional Qualifier-
WOD #1
5 Rounds Max Reps:
Run 150m
5 Rolling Burpees
Max Rep KB Swings @70#

My Score - 79
Top Score - 92

-2010 SouthEast Regional Qualifier-
WOD #2
AMRAP in 12 Min
Buy IN: 20 HSPU
then:
20 Double Unders
10 24' Box Jumps
10 Sandbag Lunges (60#)(10 total steps)

My Score - 6 Rds + reps
Top Score - 11 Rds + reps

WOD# 3
4 RFT of:
4 Muscle Ups
16 KB Snatches @53# (8ea. Arm)

My Time - 4:59
Top Time - 3:43

WOD#4
Row 500m
25 Burpees
Row 500m
25 Burpees

My Time - 6:32
Top Time - 5:33