Saturday - April 18, 2020

warm-up

450m run

then...

75 wall balls 

WOD 

10 back squats 

10 sumo dimels 

10 rounds 

Thursday - April 16, 2020

warm-up

450m run

then...

4 knee jumps 

5 spider-mans 

6 pass throughs 

4x

WOD

5 rounds for time 

3 squat snatches 

6 over bar burpees 

Wednesday - April 15, 2020

warm-up

450m run

then...

200 flutter kicks

WOD 

AMRAP 7

7 wall balls 

7 push ups 

Tuesday - April 14, 2020

warm-up

450m run

then...

"Cindy"

WOD

5 rounds

10 goblet squats 

10 burpees

10 kb snatch (alternating arms)

Saturday - April 11, 2020

warm-up

450m run

then...

100 wide air squats 

WOD

3 rounds

50 double unders 

25 kb swings 

5 power cleans(225lbs/155lbs) 

Thursday - April 09, 2020

warm-up

450m run

then...

50 unbroken wall balls 

WOD 

Every 2 minutes for 10 rounds 

1 squat clean + 1 front squat + 1 jerk 

Wednesday - April 08, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

30 power snatch 

30 pull ups 

For Time

Tuesday - April 07, 2020

warm-up

450m run

then...

"Cindy"

WOD

21-15-9

thrusters 

push ups 

Thursday - April 02, 2020

warm-up

450m run

then..

50 wall balls

WOD

AMRAP 7

5 clean grip snatch 

7 sit ups 

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

Olympic 

-Snatch 

work up to 80% blind folded 

Wednesday - April 01, 20202

warm-up

450m run

then...

50 flutter kicks 

WOD

4 rounds 

15 burpees 

15 dumbbell thrusters

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

Westside 

Max Effort Upper 

-Bench + Chains 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps

-Laying Extensions 

3 sets x 8 reps

-Fifty Rows

9 sets x 3 reps

-ABS

Tuesday - March 31, 2020

warm-up

450m run

then...

"Cindy"

WOD 

15-12-9

overhead squat 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Chain 

3 sets x 1 rep

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 9 reps 

-Reverse Hypers 

3 sets x 20 reps

-Leg Curls 

100 reps 

-ABS

Saturday - March 28, 2020

warm-up

450m run

then...

75 partner toes to bar 

one person hang while the other does reps

WOD

15-12-9

partner wall balls 

over partner burpees

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-Sumo Dimels 

3 sets x 12 reps 

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Thursday - March 26, 2020

warm-up

450m run

then...

10 wall balls 

10 pass throughs 

10 spider-mans 

2x

WOD

10-9-8-7-6-5-4-3-2-1

power clean 

sit up

burpees

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

Olympic 

-Snatch 

5 sets x 3 reps @ 75%

Wednesday - March 25, 2020

warm-up

450m run

then...

50 flutter kicks 

4=1

WOD 

9-5-7

pull ups

squat snatch 

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

Westside 

-Bench 

warm up

then...

2 sets x 3 reps + heavy chain 

2 sets x 3 reps + bands 

2 sets x 3 reps straight weight 

-50 Reps Of

Pendlay extensions 

Fifty Rows

Dips 

-ABS

Tuesday - March 24, 2020

warm-up

450m run

then...

"Cindy"

WOD 

AMRAP 7

7 wall balls

7 toes to bar 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-GHR's

4 sets x 4 reps

-Snatch Grip Extensions 

3 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - March 21, 2020

warm-up

450m run

then...

100 wide air squats 

WOD 

EMOM 30 

1 clean & jerk

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

Westside

Max Effort Lower

-Box Squats + heavy chains 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

3 sets 

-Leg Curls 

100 reps

-ABS

Thursday - March 19, 2020

warm-up

450m run

then...

5 pass throughs 

5 inch worms 

5 knee jumps 

WOD 

14 kettle bell over head squats 

14 sit ups 

14 push ups 

4 rounds for time 

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

Olympic

-Snatch

6 sets x 1 rep @ 80% 

Wednesday - March 18, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 6 

3 pull ups 

6 clean grip snatch

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

Westside 

Max Effort Upper

-Bench 

7 sets x 3 reps + chains

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip 

3 sets x 3 reps

-Pendlay extensions

3 sets x 8 reps

-Fifty Rows

5 sets x 5 reps

-ABS

Tuesday - March 17, 2020

warm-up

450m run

then...

EMOM 8 

"Cindy"

WOD 

5 rounds

9 thrusters 

9 burpees 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Chains 

6 sets x 2 reps

-Sumo Pulls

6 sets x 1 rep

-Conventional pulls

3 sets x 1 rep

-Sumo dimels 

2 sets x 20 reps 

-Back extensions + AB mat sit ups 

2 sets x 50 reps each 

-Leg curls 

100 reps 

-ABS

Saturday - March 14, 2020

warm-up

450m run

then...

20 air squats 

20 toes to bar 

20 burpees

WOD 

AMRAP 8 

6 overhead squats 

6 sit ups 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls

3 sets x1 rep

-GHR's

4 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 12 reps

-Leg Curls 

100 reps

-ABS

Thursday - March 12, 2020

warm-up

warm-up

450m run

then...

5 spider-mans 

5 pass throughs 

100m run

WOD

21 kettle bell swings 

12 pull ups

3 rounds for time 

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

Olympic

-Snatch 

30 reps @ 70%

Wednesday - March 11, 2020

warm-up

450m run

then...

50 toes to bar 

WOD

4 rounds 

20 wall balls 

200m run

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

Westside

Max Effort Upper

-Bench 

10 sets x 3 reps 

Tuesday - March 10, 2020

warm-up

450m run

then...

5 rounds 

"Cindy"

WOD

3 rounds 

12 power cleans 

24 push ups 

36 air squats 

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

Westside 

Dynamic Effort Lower

-Box Squats 

60% + chains 

3 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

9 sets x 1 rep

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS

Sunday - March 08, 2020

warm-up

450m run

then...

10-100m sprints 

WOD

EMOM 12

2 power clean + 1 jerk 

ascending weight 

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

Westside 

Dynamic Effort Upper

-Bench + doubled chains 

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Pendlay Extensions 

3 sets x 5 reps 

-Fifty Rows 

5 sets x 5 reps

-Push Ups 

100 reps 

-Face Pulls 

100 reps 

-ABS

Saturday - March 07, 2020

warm-up

450m run

then...

50 flutter kicks 

4=1

WOD 

"Grace"

30 clean & jerks (135lbs/95lbs)

For Time

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

Westside 

Max Effort Lower 

-Box Squats

+ bands + chains

-Sumo Pulls + Chains

-Conventional Pulls + Chains

3 sets x 1 rep 

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions

2 sets x 15 reps 

-KB Box Squats

2 sets x 25 reps

-Leg Curls 

100 reps

-ABS

Thursday - March 05, 2020

warm-up

450m run

then...

5 pass throughs 

5 inch worms 

5 spider-mans

4x

WOD

AMRAP 7 

5 OHS 

5 kb swings 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 50%

10 sets x 1 rep @ 55%

10 sets x 1 rep @ 60%

Wednesday - March 04, 2020

warm-up

450m run

then...

25 wall balls 

25 toes to bar 

WOD

9 thrusters (95lbs/65lbs)

9 pullups 

5 rounds for time

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

Westside

Max Effort Upper 

-Bench 

10 push ups + 10 bench 

10 sets 

Tuesday - March 03, 2020

warm-up

450m run

then...

EMOM 7

"Cindy"

WOD

4 rounds for time 

200m run

15 kb swings 

15 goblet squats 

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Chains 

4 sets x 2 reps 

-Sumo Pulls + Chains 

9 sets x 1 rep

-Conventional Pulls + Chains 

3 sets x 1 rep 

-Sumo Dimels + Bands 

3 sets x 20 reps 

-GHR's

3 sets x 5 reps

-Leg Curls 

100 reps 

-ABS

Sunday - March 01, 2020

warm-up

450m run

then...

5-200m sprints 

WOD

EMOM 12

Odd: 5 fifty rows + 7 push ups 

Even: 7 dumbbell floor press 

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

Westside 

-Bench 

5 sets x 3 reps 

straight weight 

-Outlaw 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip 

3 sets x 3 reps