Saturday- November 01, 2014

warm-up

450m run 

then...

sit-up "Cindy"

AMARAP 10

10 clean & jerks (135lbs/95lbs)

10 burpees 

10 squat clean & jerks (135lbs/95lbs)

10 burpees 

10 power snatches (135lbs/95lbs)

10 burpees

10 full snatches (135lbs/95lbs)

10 burpees 

*all of the above equals 1 round 

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Westside 

-Anderson Front Squat Warm Up

then...

-Anderson Back Squat Max

-Free Squat 

1 set x 3 reps 

-Sumo Pulls 

5 ascending singles with bands 

-Cambered Bar Free Squat 

-GHRs

5 sets 

-Reverse Hypers 

2 sets 

Thursday-October 30, 2014

WOD
21-15-9
Thrusters (75lbs/45lbs)
Push ups
Sit ups

Olympic
Snatch
70% x 2
75% x 2
80% x 1
85% x 1
90% x 1

Wednesday- October 29, 2014

Warm up

450m run

then…

60 Wallballs

WOD

10 Full Snatch
200m run
3 rounds

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Westside 

Max Effort Upper 

Floor Press

Weight + Chain

-Outlaw Wide Bench

1 set x 3 reps 

-Close Grip Bench

1 set x 3 reps

-Bar Dips

3 sets

-Laying Triceps Extensions

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

2 set x 3 reps 

-100 Push Ups 

-ABS

Optional

-Pull Overs 

3 sets x 8-10 reps 

HYBRID
-Clean & Jerk
work up to 88%
2 sets x 1 rep 

Tuesday- October 28, 2014

warm-up

450m run 

then…

"Cindy"

WOD

10 Unbroken Clean & Jerks (135lbs/95lbs)

1 minute rest

3 Rounds For Time 

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Westside 

Dynamic Effort Lower 

-Box Squat 

14" Box (women 12")

SSB (women bow bar)

50% + Bands

12 sets x 2 reps

-Free Squats 

1 set x 3 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls 

9 sets x 1 rep 

-Reverse Hypers 

*Optional Finishers

-GHRs

-KB Box Deadlifts

2 sets 

-KB Box Squats

2 sets 

Sunday- October 26, 2014

SHOW UP!!!

Saturday- October 25, 2014

warm-up

450m run

then…

5 burpees 

10 push ups

15 wall balls 

3x

WOD

10 thrusters (95lbs/65lbs)

10 lateral burpees 

5 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

16" box (women 14")

Straight Bar + Bands 

-Free Squat

1 set x 3 rep 

-Sumo Pulls 

3 sets x 3 reps 

*ascending 

-Conventional Pulls 

3 sets x 3 reps 

*ascending 

-3 SuperSets of

15 Bad Mornings

15 KB Box Squats

-GHR's

5 sets x 5, 5, 10, 15, 25

-Reverse Hypers 

2 sets glute reverse hypers 

2 sets reverse hypers

-ABS

Thursday- October 23, 2014

warm-up

450m run

then…

4 cartwheels

4 knee jumps

4 pass throughs

4 spidermans

4x

AMRAP 10

1 Round of "Cindy"

10 Clean & Jerks (135lbs/95lbs)

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Olympic

-Full Snatch 

15 reps @80%

Wednesday-October 22, 2014

warm-up

450m run

then…

40 paused wall balls

(pause at rock bottom)

WOD

25 wall balls (20lbs/14lbs)

200m run

5 round for time 

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

Westside 

Max Effort Upper 

-3 Sets

10 Push Ups 

3 Rep Max Bench Press

*ascending weight 

-Outlaw Wide Bench

1 set x 4 reps 

-Close Grip Bench

1 set x 4 reps

-JM Press

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

1 set x 3 reps 

-100 Push Ups 

-Pull Overs 

3 sets x 8-10 reps 

-ABS

HYBRID
-Snatch
work up to 90%
2 sets x 1 rep 

-Clean & Jerk
work up to 90%
2 sets x 1 rep  

Tuesday- October 21, 2014

warm-up

450m run

then…

"Cindy"

WOD

6 clean & jerks (135lbs/95lbs)
12 chest to bars
18 double unders 
5 rounds for time 

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

Westside

Dynamic Effort Lower

-Box Squats 

15" box (women 12")

SSB (women texas squat bar)

60% + bands

8 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

5 sets x 1 rep

-KB Banded Box Squats 

3 sets x 20 reps

-Bad Mornings
3 sets x 12 reps

-GHR's
5 sets x 5, 5, 10, 15, 25 reps
(weighted if form holds)

-Reverse Hypers
3 sets glute reverse hypers 
3 sets reverse hypers

-ABS

Saturday- October 18, 2014

warm-up

450m run

then…

"Cindy"

WOD

Squat Snatch "Isabel"

30 Squat Snatches (135lbs/95lbs) 

For Time

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

Westside 

Max Effort Lower 

-Box Squat 

15" Box (Women 12")

Bow Bar + Chain (Women SSB)

-Free Squat 
1 set x 3 reps 

-Sumo Pulls + bands

3 sets x 3 rep 

-Conventional + bands 

3 sets x 3 reps

-Bad Mornings

3 sets x 10 reps 

-GHR's

5 sets x 5, 5, 10, 15, 25 reps

-Reverse Hypers 

3 sets Gulte Revers Hypers 

3 sets Full Reverse Hypers 

-ABS

Thursday- October 16, 2014

warm-up

450m run

then…

8 spider-mans

8 pass throughs

8 knee jumps

8x

WOD

"Grace"

30 Squat Clean & Jerks

For Time 

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

Olympic

-Full Snatch

Off Deficit 

HYBRID

-Clean & Jerks

Off Deficit

Wednesday- October 15, 2014

warm-up

450m run

then…

50 Wall Balls 

50 Toes to Bar

WOD

"Isabel"

30 Snatches (135lbs/95lbs)

For Time

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

Westside 

Max Effort Upper 

-Cambered Bar Bench Press

-Outlaw Wide Bench

1 set x 6 reps

TBD

-Outlaw Wide Bench

1 set x 3 reps 

-Close Grip Bench 

2 sets x 10 reps 

-DB Shoulder Press

3 sets x 10 reps 

-JM Press

3 sets 

-1 SuperSets of:

10 Triceps Push Downs

10 Face Pulls 

H.A.P.

-1 SuperSets of:

20 Triceps Push Downs

20 Face Pulls 

H.A.P

-1 SuperSets of:

30 Triceps Push Downs

30 Face Pulls 

H.A.P.

-ABS

Tuesday- October 14, 2014

warm-up

450m run

then…

5 pull ups

10 push ups

10 sit ups 

10 squats 

WOD

"Grace"

30 Clean & Jerks (135lbs/95lbs)

For Time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

13" Box + Soft Top (Women 12")

SSB (Women Texas Squat Bar)

55% + Bands

10 sets x 2 reps

-Narrow Stance Box Squats

2 sets x 10 reps

-Free Squat 

1 set x 3 reps 

-Conventional Pulls 

8 sets x 1 rep 

-Sumo Speed Pulls 

4 sets x 1 rep 

-GHR's

5 sets x 5, 5, 10, 15, 20 reps

(weighted if form allows)

-Glute Reverse Hypers 

2 sets x 20 reps

-ABS

Thursday- October 09, 2014

warm-up

450m run 

then…

8 sprider-mans

8 pass throughs

8 walking lunges

4x 

WOD

30 burpee deadlifts (185lbs/135lbs)

For Time

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

Olympic

-Full Snatch 

Off Deficit 60%-80%

5 sets x  2 reps 

Wednesday- October 08, 2014

warm-up

450m run

then…

"Cindy"

EMOM 10

10 Burpees

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

Westside 

Max Effort Upper 

-Bow Bar Bench

-Machine Press Downs 

5 sets 

-Machine Face Pulls

5 sets 

-ABS

Tuesday- October 06, 2014

warm-up

450m run 

then…

50 wall balls 

50 toes to bar

EMOM 10 

2 squat snatches 

*athletes choose weight 

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

Westside 

Dynamic Effort Lower 

-Box Squat

15" box (women 14")

Texas Squat Bar

55% + Bands

10 sets x 2 reps 

-Free Squat 

1 set x 3 reps 

-Sumo Speed Pulls

8 sets x 1 rep 

-Conventional 

3 sets x 1 rep 

-KB Box Squat 

3 sets x 14 reps 

-GHRs

3 sets x 8 reps

-Reverse Hypers 

2 sets x 10 reps

-ABS

Sunday- October 05, 2014

warm-up

20 min 

set up weights and bars

EMOM 30

1-5 min: warm up cleans, 2 reps 

6-10 min: 2 power clean

11-15 min: 2 hang power cleans

16-20 min: 2 hang squat cleans

21-25 min: 2 squat cleans 

26-30 min: cool down 2 reps of movement of athletes choice (135lbs/95lbs)

*athletes choose weight 

*score is total load and reps

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

Westside

Dynamic Effort Upper

-Bench Press

35% straight weight 

9 sets x 3 reps 

-Outlaw Wide 

1 set x 6 reps 

*same weight as last 6 rep set

-Laying Triceps Extensions

3 sets x 12 reps 

-3 SuperSets of:

25 triceps extensions 

25 face pulls

-ABS

Friday- October 03, 2014

Westside 

Max Effort Lower

-5 Front Squats 

*From the Floor 

-Free Squat Practice 

135lbs x 3-5 reps 

-Sumo Speed Pulls 

10 sets x 1 rep 

-Conventional Pulls

5 sets x 1 rep 

-Reverse Hypers 

-ABS

Thursday- October 02, 2014

warm-up

450m run

then...

6 knee jumps

7 pass throughout

8 sprider-mans

5x

WOD

1 snatch 

20 double unders 

7 rounds for time & load 

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

Olympic

-Full Snatch

5 sets x 1 rep @80%

HYBRID

-Full Snatch

5 sets x 1 rep @80%

-Clean & Jerk

5 sets x 1 rep @80%