WOD 10/30/14

LOWER

Warm Up:
3x Reverse Spiderman Crawls x10m
     Unilateral Swiss Ball Hamstring Curls x10 ea.
     Lateral Band Walks x10 ea.

Main Work:
Box Squat @ 60% 1RM 12x2

Accessory:
3x Pistol x8 ea.
     Unilateral Hip Thrust x12 ea.
     KB Swing x20

KB Crunch 3x20

Cool Down:
Stretch & Foam Roll

WOD 10/27/14

LOWER

Warm Up:
2x Ham Curls x15 ea.
     Spiderman Crawls x10m

Box Jumps x8 (singles)

Main Work:
Competition Squat to 1rm

Accessory:
2x Split Squat x12 ea.
     KB Crunch x25
     Pull Through x15

Cool Down:
Stretch and Foam Roll

WOD 10/25/14 (at Westside)

UPPER

Warm Up:
50x Pull Aparts
25x External Rotations (ea.)
2x20 Reverse Hypers

Main Work:
DE Bench w/ Cambered Bar 6x6 (Doubled Red Bands)

Accessory:
DB Bench 3x20
Triceps Work x100 Reps
Static Dynamic Developer 3x:3x3
Lat Pulldowns 3x15

Cool Down:
Foam Roll

WOD 10/24/14

**Editor's Note: The workouts for 10/24, 10/25, and 10/26 will be developed by the crew at Westside Barbell, in conjunction with their normal training**

Warm Up:
Dynamic Leg Swings
Sled Pulls
Squat Warm Up Sets (3)

Main Work:
DE Buffalo Bar Box Squat (Against Green Bands) 10x2
DE Deadlifts (Against Doubled Red Bands)

Accessory:
Stiff-Leg Deadlift 3x8
Reverse Hypers 2x20

Cool Down:
Walking Cool Down

WOD 10/19/14

UPPER

Warm Up:
2x Pallof Press 10 ea.
     Med Ball Slams x5 ea.
     Wall Slides x10 ea.

Main Work:
Jerk 6x2

Bench 4x6 (Against Red Bands)
s.s. w/ Face Pulls x12

Accessory:
3x Dips x10
     Low Cable Row x15 ea.
     Curls x12

Cool Down:
Stretch & Foam Roll

WOD 10/16/14

LOWER

Warm Up:
2x Banded Lateral Walk x8 ea.
     OH Squat x6
     Hip Mobility Circuit

Box Jumps x7 (intertwined with warm up squat sets)

Main Work:
Sumo Box Squat 5x5
s.s. w/ Med Ball Slams x6

Accessory:
2x Banded Ham Curl x15
     Hip Thrust x15 ea.
     Front Squat x8

Cool Down:
Stretch
Foam Roll

WOD 10/15/14

UPPER

Warm Up:
2x Pull Aparts x30
     Wall Slides x10
     Med Ball Slams x5

Main Work:
Jerk 6x2

Overhead Press 4x8
s.s. w/ Landmine Row x12

Accessory:
3x Pushdowns x15
     Curls x20
     KB Crunch x25

Cool Down:
Stretch
Foam Roll
Breathing Drills

WOD 10/13/14

UPPER

Warm Up:
2x Lateral Band Walk x10 ea.
     Spiderman Crawl x10m

Main Work:
Snatch 6x2

Deadlift 5x5 (Against Red Bands)

Accessory:
2x KB Swings x15
     Split Squat x10 ea.
     Weighted Crunch x20

Cool Down:
Stretch and Foam Roll

WOD 10/12/14

UPPER

Warm Up:
2x Spiderman Crawl x10 m
     External Rotations x15
     Wall Balls x5 ea. (pitching + underhand)

Main Work:
Jerk 5x2

Bench 4x (against red bands)
s.s. w/ Face Pulls x12 (w/ Fat Gripz)

Accessory:
3x Unilateral Pull Down x10 ea.
     Incline Bench x8
     Chin-Up Ring Iso-Hold x:30

Cool Down:
Stretch and Foam Roll

WOD 10/9/14

UPPER

Warm Up:
2x Bent KB Press x10
     External Rotations x15 ea.
     Med Ball Complex x6 ea.

Main Work:
Jerk 8x2

Overhead Press 4x8
s.s. w/ Band Pull Aparts x30

Accessory:
3x Pull Ups x8
     BB Curl x15
     Ring Dips x8

Weighted Crunch 2x20

Cool Down:
Stretch, Foam Roll, Breathing Drills

WOD 10/6/14

LOWER

Warm Up:
2x Spiderman Crawl x10m
     Swiss Ball Curl x15

Main Work:
Snatch 8x2
Sumo Pull 4x6 (Against Red Bands)

Accessory:
3x Pull Through x12
     Pistol x6 ea.
     RKC Plank x:25

Cool Down:
Stretch and Foam Roll

WOD 10/5/14

UPPER

Warm Up:
2x Bent KB Press x10
     Band Pull Aparts x20
     Med Ball Series x5 ea.

Bench Press 1x3x3 (@ Bar/ 95 lbs.)

Main Work:
Bench Press 4x8
s.s. w/ Face Pulls x10

Accessory:
s.s. x3 Pull Ups x10
           Bench Supported Shrugs x12
           Overhead Extension x20

Toes to Bar 3x10

Cool Down:
Stretch and Foam Roll