Thursday- January 01, 2014

NO MORNING CLASS!!!! 

Warm up
In 10 minutes
450m run
Then...
AMRAP
5 knee jumps
5 inch worms
6 Spider-Man's 


"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.



Olympic
-Snatches
(power snatch + full snatch) 
1 rep @ 70%
1 rep @ 75% 
1 rep @ 80%
3 sets after 80% your choice of weight. 

-Clean & Jerk
(power clean + push jerk)
1 rep @ 70%
1 rep @ 75% 
1 rep @ 80%
3 sets after 80% your choice of weight. 

Wednesday- Decmber 31, 2013

warm-up

450m run 

then...

10 unbroken wall balls 

10 unbroken toes to bar 

2x 

WOD

9 thrusters (95lbs/65lbs)

9 pull ups 

5 rounds 

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

Westside 

Max Effort Upper

-Bench Press

Bands & Chains 

-Outlaw Wide 

1 set x 6 reps 

-Single Pause Bench

3 sets x 3 reps 

-JM Press 

3 sets 

-Laying Triceps Extensions 

3 sets 

-ABS

warm-up

450m run

then…

"Cindy"

WOD

Open WOD 13.5

AMRAP 4

15 Thrusters (100lbs/65lbs)

15 Chest to Bar Pulls Ups 

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Westside

-Dynamic Effort Lower 

Box Squats 

14" Box (women 12")

50% + bands

12 sets x 2 reps 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls 

3 sets x 1 rep @53%

3 sets x 1 rep ascending 

-Conventional Pulls

4 sets x 1 rep 

-Banded KB box squats 

2 sets x 20 reps 

-Banded KB box reads

2 sets x 20 reps 

-GHR's

-Reverse Hypers 

-ABS

*Optional 

-Rack Pulls 

Sunday- December 28, 2014

warm-up

450m run

then…

100 doubles 

Open WOD 13.5

AMRAP 4

15 Thrusters (100lbs/65lbs)

15 Chest to Bar Pulls Ups 

*If 90 reps (3 rounds) is completed under 4 minutes, time extends to 8 minutes

*If 180 reps is completed in under 8 minutes, time extends to 12 minutes. etc., etc., etc.

Score = Total Reps 

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

Westside

Dynamic Effort Upper 

-Bench Press 

35% + Bands 

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Paused Bench

3 sets x 3 reps 

-Ballistic Bench

3 sets x 3 reps 

-Triceps Extensions 

3 sets x 20 reps 

-Reverse Grip Triceps Extensions

3 sets x 15 reps 

-Rope Triceps Extensions 

3 sets x 20 reps 

-Single Hand Reverse Grip Extensions 

-ABS 

Saturday - December 27, 2014

warm-up

450m

then…

5 burpees

5 wall balls 

5x 

WOD

"GraceIbell"

1 clean & jerk (135lbs/95lbs)

1 snatch (153lbs/95lbs)

15 rounds for time 

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Westside

Max Effort Lower 

-Box Squats 

15" Box (13" women)

Texas Squat Bar (SSB women) + Chains 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls (3 Mats)

-Conventional Pulls (3 Mats)

3 sets  

-Bad Mornings

5 sets 

-GHR's

5 sets 

-Reverse Hypers 

3 sets x 20 reps 

-ABS

*Optional

-EMOM Anderson Front Squat 

-Farmers Carries

-Paused Squats 

-Good Mornings 

-Rack Pulls 

Thursday- December 25, 2014

warm-up

450m run

then...

5 cartwheels 

5 pass throughs

5 spider-mans 

WOD

"Isabel" 

30 Snatches for time (135lbs/95lbs)

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Olympic

-Snatches

(power snatch + full snatch) 

1 rep @ 70%

1 rep @ 75% 

1 rep @ 80%

3 sets after 80% your choice of weight. 

-Clean & Jerk

(power clean + push jerk)

1 rep @ 70%

1 rep @ 75% 

1 rep @ 80%

3 sets after 80% your choice of weight. 

Wednesday- December 24, 2014

warm-up

450m run

then...

50 burpees 

WOD

"Grace"

30 clean & jerks (135lbs/95lbs)

For time 

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

Westside 

Max Effort Upper

-Max Bench Press + Bands

-Outlaw Wide Bench

1 set x 6 reps 

-Double Paused Bench

3 sets x 3 reps

-Close Grip Bench

2 sets x 3 reps 

-JM Press

5 sets 

-Machine FacePulls

100 reps

-ABS

Tuesday- December 23, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 11.5
AMRAP 20 
5 power cleans (145lbs/100lbs)
10 toes to bar 
15 wall balls (20lbs/14lbs)

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Westside
Dynamic Effort Lower 
-Box Squats 
15" Box (women 13")
60% + chains 
8 sets x 2 reps 

-Sumo Pulls
5 sets x 1 rep @53% (speed, technique, position)
5 sets x 1 rep ascending weight 

-Conventional Pulls
3 sets x 1 rep 

-Low Rack Pulls 
Quadded Bands 
*ascending til' the cows come home 

Sunday- December 21, 2014

warm-up

450m run

then…

10 sprints 

WOD

Build Your EMOM

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

Westside

Dynamic Effort Upper 

-Bench Press 

35% + bands

9 sets x 3 reps 

-Outlaw wide bench

1 set x 3 reps 

-Double Paused Bench

3 sets x 3 reps 

-1 Inch before chest paused bench 

3 sets 

-Laying Triceps Extensions 

4 sets x 12 reps 

-Triceps Extensions 

5 sets x 20 reps 

-100 Push ups 

-ABS

Saturday- December 19, 2014

warm-up

450m run

then…

25 unbroken wall balls

25 unbroken toes to bar 

11.1 & 14.1

AMRAP 10

30 double unders 

15 power snatches (75lbs/55lbs)

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

Westside

Max Effort Lower 

-Free Squats into Chains 

-Free Squats 

1 set x 3 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Rack Pulls + quadded bands

-2 SuperSets of:

12 stiff legged deadlifts (135lbs/95lbs)

20 KB box squats 

-GHR's

-Reverse Hypers 

-ABS 

*Optional

-Farmers Carries 

Thursday- December 17, 2014

warm-up

450m run

then…

10 sprints 

WOD

Every 3 Minutes for as long as possible 

0-3:00min

2 rounds of:

10 overhead squats (95lbs/65lbs)

10 chest to bar pull ups

3:00-6:00min

2 rounds of:

12 overhead squats (95lbs/65lbs)

12 chest to bar pull ups

6:00-9:00

2 rounds of:

14 overhead squats (95lbs/65lbs)

14 chest to bar pull ups

etc. etc. etc. 

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

Olympic

-Snatches 

5 sets x 1 rep @ 80%-90%

Wednesday- December 16, 2014

warm-up

450m run

then…

50 wall balls

WOD

30 thrusters (155lbs/105lbs)

For Time 

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

Westside

Max Effort Upper 

-Max Effort Bench + Chains

-Outlaw wide bench

1 set x 6 reps 

-Double Paused Bench

3 sets x 3 reps 

-Laying Triceps Extensions

-Weighted Dips

-3 SuperSets of:

20 Triceps Extensions 

20 Face Pulls 

-Machine Extension 

3 sets 

H.A.P

-ABS

Tuesday- December 16, 2014

warm-up

450m run

then…

"Cindy"

Open Workout 13.4

In 7 Minutes Complete as Many Reps As Possible 

3 clean & jerks (135lbs/95lbs)

3 toes to bar

6 clean & jerks

6 toes to bar 

9 clean & jerks 

9 toes to bar 

12 clean & jerks

12 toes to bar 

etc., etc., etc. 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box ( Women 13")

55% + chains

8 sets x 2 reps 

-Free Squats 

1 set x 3 reps

-Sumo Pulls

7 sets x 2 reps

-Conventional Pulls

3 sets x 2 reps

-Paused Squats 

4 sets x 8 reps 

*Narrow Stance 

-Dimmel Deadlifts into bands 

3 sets x 20 reps 

-GHR's

-Reverse Hypers 

-ABS

Sunday- December 14, 2014

SHOW UP

Saturday- December 13, 2014

warm-up

450m run

then…

50 wall balls 

Open WOD 11.4

In 10 Minutes Complete As Many Reps As Possible 

60 Bar Facing Burpees

30 Overhead Squats (120lbs/90lbs)

10 Muscle Ups 

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

Westside

Max Effort Lower 

-Box Squats 

15" Box (Women 13")

Texas Squat Bar + Chains

3 Heavy Sets 

-Free Squat

1 set x 3 reps 

-SSB Deadlifts 

-Sumo Pulls 

5 sets x 1 rep 

-Stiff Legged Deadlifts

5 sets x 12 reps 

-SSB Walking Lunges

75ft

-KB Box Squats (ultra wide)

4 sets x 15

*squeeze at the top

-GHR's

-Standing Calf Raise w/ Dumbbell 

5 sets x 12-15 reps 

*heavy DB

-Machine ABS

4 sets x 12-15 reps

*heavy weight 

Thursday- December 11, 2014

warm-up

450m run

then…

10 - 100m runs

10 sprints 

Open WOD 11.2

AMRAP 15

9 deadlifts (155lbs/100lbs)

12 push-ups

15 box jumps 

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Olympic

-Snatch: 60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1 

-Clean & Jerk:  60%x3, 70%x2, 75%x2, 80%x2, 85%x1, 90%x1

Wednesday- December 10, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 12.1

7 Minutes of...

Burpees 

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

Westside

Max Effort Upper 
-Pin Press Off Chest

-Outlaw Wide Bench

1 set x 6 reps

-Lat Pull Downs 

5 sets x 10-12 reps

*80% heavy

-Standing Bicep Curls

4 sets x 12-15 reps

*50% lighter weight 

-One Arm DB Rows

4 sets x 8-10 reps 

*extra heavy, pause for 1-2 seconds at the top

-Seated Alternate Hammer DB Curls

4 sets x 12-15 reps 

-Reverse Grip Bent Over Rows

4 sets x 10-12 reps 

*80% heavy, pause 1-2 seconds at belly button

-Concentration Curls 

4 sets x 12-15 reps 

*squeeze at the top

-DB Pullovers 

4 sets x 10-12 sets 

*80% heavy weight 

-Body Weight Wide Grip Pull Ups 

3 sets x Max Reps 

Tuesday- December 09, 2014

warm-up

450m run

then…

"Cindy"

Open WOD 12.2

In 10 Minutes Complete As Many Reps As Possible

Sntach (power, muscle, squat, split, etc.)

30 reps (75lbs/45lbs

30 reps (135lbs/75lbs)

30 reps (165lbs/100lbs)

as many reps as possible (210lbs/120lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats

50% + Chains 

7 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Free Paused Squats 

4 sets x 8 reps

*close stance

-Banded Leg Extensions

5 sets x 20-25 reps 

*green band

-Standing Calf Raises w/ Heavy Dumbbell

4 sets x 5 reps 

*5 seconds up, 5 seconds down

Sunday - December 07, 2014

warm-up

450m run

then…

4 Spider-Mans

4 Pass Throughs

100m run 

WOD

AMRAP 5

Squat Clean (165lbs/110lbs)

Jerk (165lbs/110lbs)

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

Westside

Dynamic Effort Lower 

-Bench Press

35% + bands

9 sets x 3 reps 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Paused Bench

4 sets 

-Deltoid Super Sets

3 sets 

-100 Push Ups 

-ABS

Saturday- December 06, 2014

warm-up

450m run

100m run

5 push ups 

10 squats

WOD

"Diane" 

21-15-9

deadlifts (225lbs/155lbs)

handstand push-ups

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

Westside

Max Effort Lower 

-Box Squats

Soft Top

Cambered Bar (women SSB)

Heavy Chains 

4 sets 

-Free Squat 

1 set x 5 reps 

-Sumo Pulls

3 Mats + Bands 

5 sets

*ascending weight 

-Rack Pulls

Quadded Bands 

-ABS

Thursday-December 4, 2014

warm up

In 10 minutes

450m run

then...

50 wallballs

WOD

"Death by Burpees"

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Olympic

1) Snatch From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85%

2) Clean From Blocks (just below knee): 2 X 75%, 2 X 80%, 3X1 @ 85%

3) 4X1 Heaving Snatch Balance 

*1 Front Squat Variation

**1 Anderson Squat Variation