warm-up
450m run
then…
"Cindy
WOD
5 power snatch
10 burpees
5 rounds for time
-----------------------------------------------
Olympic
-Snatch
3 sets x 1 rep @…
65%
68%
73%
77%
Saturday, March 3, 2018
Tuesday - February 13, 2018
warm-up
450m run
then…
8-100m runs
WOD
4 rounds
7 clean & jerks
9 burpees
15 kb swings
------------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 reps
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-Blob Deads
-Leg Press
-ABS
Saturday - February 10, 2018
warm-up
450m run
then…
50 wall balls
WOD
2 Rounds
30 back squats
20 burpees
15 push ups
(135lbs/95lbs)
-----------------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats
Cambered Bar + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-3 Super Sets
8 GHR's
8 Snatch Grip Extensions
8 Blob Deads
-ABS
Thursday - February 08, 2018
warm-up
450m run
then…
"Cindy"
WOD
AMRAP 10
5 clean & jerks
10 sit ups
15 air squats
------------------------------------------------------------
Olympic
-Snatch
work up to 5 sets x 1 rep @ 78%a
Wednesday - February 07, 2018
Westside
Max Effort Upper
-Bench + Bands
10 sets x 3 reps
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
2 sets x 5 reps
-Laying Extensions
3 sets x 4 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-ABS
Tuesday - February 06, 2018
warm-up
450m run
then…
8-100m runs
WOD
3 deadlifts
6 hang power cleans
9 shoulder to overhead
5 rounds
--------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
3 sets x 5 reps
-KB Box Deads
2 sets x 15 reps
-ABS
Saturday - February 03, 2018
warm-up
450m run
then…
"Cindy"
WOD
5 rounds
400m run
4 squat cleans (205lbs/145lbs)
-------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Bands & Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-45 degree deads
3 sets x 8 reps
-KB Box Squats
2 sets x 20 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Thursday - February 01, 2018
warm-up
450m run
then…
4 pass throughs
5 strict pull ups
6 spider-mans
WOD
Every :35
1 squat snatch
@75% or above
30x
Wednesday - January 31, 2018
warm-up
450m run
then…
50 toes to bar
WOD
1 Mile Run
-------------------------------------------------------
Westside
Max Effort Upper
-Bench Press + 2 board
-Laying Extensions
3 sets x 8 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-Machine Face Pulls
3 sets x 20 reps
-ABS
Tuesday - January 30, 2018
warm-up
450m run
then…
8-100m sprints
WOD
30 deadlifts
20 front squats
10 push jerks
2 rounds for time
--------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 3 reps
-Snatch Grip Extensions
3 sets x 7 reps
-Blob Deads
-Leg Press
-ABS
Saturday - January 27, 2018
warm-up
450m run
then…
8-100m sprints
WOD
20 wall balls
10 burpees
4 rounds for time
-----------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-45 Degree Deads
3 sets x 6 reps
-Blob Deads
-Leg Curls
-ABS
Thursday - January 25, 2018
warm-up
450m run
then…
"Cindy"
WOD
30 power snatches
for time
---------------------------------------------------
Olympic
-Snatch
5 sets x 1 rep @ 55%
3 sets x 1 rep @ 65%
2 sets x 1 rep @ 75%
Wednesday - January 24, 2018
warm-up
450m run
then…
50 flutter kicks
WOD
2 rounds
40 burpees
30 sit ups
20 air squats
10 push ups
Tuesday - January 23, 2018
warm-up
450m run
then…
50 wall balls
WOD
30 clean & jerks for time
-----------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-GHR's
2 sets x 15 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-ABS
Thursday, January 18, 2018
Thursday - January 18, 2018
warm-up
450m run
then…
50 wall balls
WOD
AMRAP 15
3 power cleans
6 push ups
9 air squats
---------------------------------------
Olympic
-Snatch
10 sets x 1 rep power snatch
10 sets x 1 rep squat snatch
3 sets x 1 rep @… 66%, 77%, 82%
Wednesday - January 17, 2018
warm-up
450m run
then…
50 toes to bar
WOD
40 clean & jerks
---------------------------------------------
Westside
Max Effort Upper
-Bench + Bands
Tuesday - January 16, 2018
warm-up
450m run
then…
"Cindy"
WOD
TABATA
air squats
push ups
sit ups
burpees
------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sump Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-45 Degree Deads
3 sets x 10 reps
-KB Box Deads
2 sets x 20 reps
-ABS
Saturday - January 13, 2018
warm-up
450m run
then…
8-100m runs
WOD
AMRAP 5
5 hang power snatch
5 over bar burpees
------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 10 reps
-Blob Deads
-ABS
Thursday - January 11, 2018
warm-up
450m run
then…
50 toes to bar
WOD
300m run
20 wall balls
10 pull ups
3 rounds for time
------------------------------------------------------
Olympic
-Snatch
Max Clean Grip Snatch
Wednesday, January 10, 2018
Wednesday - January 10, 2018
warm-up
450m run
then…
50 wall balls
WOD
20 snatches
20 burpees
20 snatches
For Time (135lbs/95lbs)
-----------------------------------------------------
Westside
-Bench + Chains
10 sets x 3 reps
Tuesday - January 09, 2018
warm-up
450m run
then…
"Cindy"
WOD
10 back squats from the floor
10 sumo deadlifts
200m run
20 Dimmel Deads
Rest 1 minute
Repeat 3x
----------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Leg Curls
100 reps
-ABS
Saturday, January 6, 2018
Saturday - January 06, 2018
warm-up
450m run
then…
50 wall balls
WOD
AMRAP 15
5 squat cleans (165lbs/115lbs)
5 over bar burpees
------------------------------------------------------
Westside
Max Effort Lower
-Box Squats
Cambered Bar + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Dimmel Deads
2 sets x 20 reps
-Snatch Grip Deads
2 sets x 10 reps
-Leg Curls
-ABS
Thursday - January 04, 2018
warm-up
450m run
then…
10 spider-mans
10 pass throughs
3x
WOD
400m run
15 snatches
400m run
15 chest to bars
400m run
15 front squats
400m run
For Time (135lbs/95lbs)
-------------------------------------------------------
Olympic
-Snatch
5 sets x 1 rep @ 60%
3 sets x 1 rep @ 70%
2 sets x 1 rep @ 80%
Wednesday - January 03, 2018
warm-up
450m run
then…
50 toes to bar
WOD
AMRAP 10
20 wall balls
200m run
Tuesday - January 02, 2018
warm-up
450m run
then…
"Cindy"
WOD
3 rounds for time
10 clean & jerks (165lbs/115lbs)
10 burped box jumps
300m run
-----------------------------------------------------------
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
-GHR's
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Curls
-ABS
Saturday - December 30, 2017
warm-up
450m run
then…
8-100m sprints
WOD
AMRAP 7
30 double unders
9 toes to bar
3 hang power cleans (185lbs/135lbs)
-------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats
SSB + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 8 reps
-KB Box Squats
2 sets x 20 reps
-ABS
Friday, December 29, 2017
Thursday - December 28, 2017
warm-up
450m run
then...
10 pass throughs
10 sprider-mans
wall walks
WOD
75 squat cleans
For Time
For Time
Wednesday - December 27, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 push ups
15 air squats
400m run
4 rounds in 12:00 or complete 5 rounds
Tuesday - December 26, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 rounds
9 thrusters
9 burpees
------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-Snatch Grip Extensions
3 sets x 3 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
December 23, 2017
warm-up
450m run
then...
4 spider-mans
6 inch worms
8 pass throughs
WOD
4 squat cleans
8 kb swings
100m run
AMRAP 8
------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Thursday - December 21, 2017
warm-up
450m run
then...
50 toes to bar
WOD
15 box jumps
400m run
4 rounds for time
----------------------------------------------------
Olympic
-Snatch
5 @ 75%
3 @ 80%
1 @ 86%
Wednesday - December 20, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 clean & jerks (135lbs/95lbs)
10 over bar burpees
3 rounds for time
Tuesday - December 19, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 power cleans
6 pull ups
9 push ups
------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Friday, December 15, 2017
Thursday - December 14, 2017
warm-up
450m run
then...
50 flutter kicks
WOD
10 power snatch
10 wall balls
5 rounds for time
Wednesday - December 13, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 power cleans
10 burpees
200m run
5 rounds for time
Monday, December 11, 2017
Tuesday - December 12, 2017
warm-up
450m run
then...
"Cindy"
WOD
10 kb swings
10 burpees
200m run
5 rounds for time
-----------------------------------------------------------------------
Westside
-Box Squats
55% + Bands
4 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 5 reps
-45 Degree Deads
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Saturday, December 9, 2017
Saturday - December 09, 2017
warm-up
450m run
then...
8-100m runs
WOD
10 wall balls
10 burpees
5 rounds for time
----------------------------------------------------------------------------
Westside
-Box Squats + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Snatch Grip Extensions
3 sets x 7 reps
-Leg Curls
-ABS
Thursday - December 07, 2017
warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 5
squat cleans (135lbs/95lbs)
-------------------------------------------------------------
Olympic
-Hang Squat Snatch + Full Snatch
work up to a heavy weight
bar must stay in hands for both lifts
Thursday, December 7, 2017
Wednesday - December 06, 2017
warm-up
450m run
then...
50 wall balls
WOD
AMRAP 7
11 deadlifts
100m run
Tuesday - December 05, 2017
warm-up
450m run
then...
"Cindy"
WOD
15 shoulder to overhead (75lbs/55lbs)
200m run
AMRAP 12
--------------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Bands
50% + Bands
6 sets x 2 reps
-Sumo Pulls
6 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 3 reps
-Snatch Grip Extensions
3 sets x 3 reps
-KB Box Squats
1 set x 75 reps
-Blob Deads
-Leg Press
-ABS
Saturday, December 2, 2017
Saturday - December 02, 2017
warm-up
450m run
then...
4 spider-man
5 pass throughs
6 inch worms
WOD
AMRAP 12
25 burpees
400m run
50 air squats
10 box jumps
25 burpees
-------------------------------------------------
Westside
Max Effort Lower
-Box Squats
Bow Bar + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 5 reps
-KB Box Deads
2 sets x 20 reps
-Blob Deads
-ABS
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