Sunday- November 30, 2014

SHOW UP!!!

Saturday- November 29, 2014

warm-up

450m run 

then…

3 broad jumps

4 spider-mans 

5 pass throughs

6x

WOD

21-15-9

OHS (95lbs/65lbs)

Pull Ups 

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Westside

Max Effort Lower

-Box Squat

16" Box (women 13")

Texas Squat Bar (women Cambered Bar)

Chains & Bands

-Free Squats 

1 sets x 3 reps 

-Sumo Pulls + Bands

5 sets x 1 rep

*ascending weight 

-Conventional Pulls + Bands

3 sets x 1 reps 

*ascending weight

-Deadlift Back Extensions 
4 sets x 3 reps 

-Cambered Bar Good Mornings 

-Ankle Weight Leg Curls

1 set x 100 reps 

-Reverse Hypers 

-ABS

Thursday - November 27, 2014

HAPPY THANKSGIVING!!! 

warm-up

450m run

then…

70 wall balls

AMRAP 7

5 squat cleans (95lbs/65lbs)

10 sit ups 

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Olympic 

-Snatch 

Max Snatch

OR...

1 power snatch 1 squat snatch

2 reps @65%

2 reps @70%

2 reps @75% 

Wednesday- November 26, 2014

warm-up

450m run

then…

5 - 100m warm up runs

then sprints 

EMOM 10

2 snatches

*athletes choose weight 

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Westside

Max Effort Upper 

-Pin Press

-Outlaw 

1 set x 6 reps 

-Laying Triceps Extensions 

Out Of Chains 

3 sets 

-SlingShot Lat Pulls Downs 

3 sets x 6-10 reps 

-Pull Overs 

3 sets x 6-10 reps 

-Bent Over Laterals 

4 sets x 10-15 reps 

-ABS 

Tuesday- November 25, 2014

warm-up

450m run 

then…

Toes to Bar "Cindy"

WOD 

"McGee"

AMRAP 30

5 Deadlifts (275lbs/185lbs)

13 Push-Ups

9 Box Jumps (24in/20in)

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Westside

Dynamic Effort Lower

-Box Squats 

16" Box (Women 14" Box)

Texas Squat Bar

55% Straight Weight 

10 sets x 2 reps

-Free Squats

1 set x 3 reps

-Snatch Grip Deadlifts + Bands

8 Sets x 1 rep 

-Sumo Deadlifts + Bands

4 sets x 1 rep 

-Weighted Cossacks

3 sets 

-2 Optional Accessories Athletes Choose 

**Optional Exercise of The Day 

-Alternating 1 arm wall ball shots 

2 sets x 20 reps

Sunday-November 23, 2014

SHOW UP

Saturday- November 22, 2014

warm-up

450m run

then…

50 toes to bar

AMRAP 10

10 thrusters (95lbs/65lbs)

25ft handstand walk 

10 pull ups 

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Westside 

Max Effort Lower 

-Box Squat 

3 sets 

-Free Squats 

3 sets 

-2 Mat Deadlifts w/ bands 

-Good Mornings 

-KB Box Squats 

-GHR's

-Reverse Hypers 

Thursday- November 20, 2014

warm-up

450m run 

then…

4 pass throughs

4 spider-mans

4 knee jumps

4x 

AMRAP 8

5 deadlifts

5 hang power cleans

5 shoulder to over head 

*athletes choose weight 

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Olympic

-Full Snatch 

3 reps @75%

3 reps @80%

2 reps @ 85%

If you feel good then...

2 reps @90%

Wednesday- November 19, 2014

warm-up

450m run

then…

65 wall balls

WOD

30 toes to bar

10 snatches (135lbs/95lbs)

3 rounds for time 

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Westside

Max Effort Upper 

-Bench Press

4 Board 

-Outlaw Wide Bench

1 set x 10 reps 

-JM Press

3 sets x 5 reps 

-FacePulls

-Triceps Extensions 

-Bent Over Rows

-ABS 

Tuesday- November 18, 2014

warm-up

450m run

then…

"Cindy"

WOD

21-15-9

power cleans (135lbs/95lbs)

pull-ups

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

Westside 

Dynamic Effort Lower

-Box Squats

14" box

Texas Squat Bar

50% Straight weight

8-12 sets x 2 reps 

-Sumo Pulls

5 sets x 1 rep

-Conventional Pulls

5 sets x 1 rep

-Choose your own accessories

then…

-GHR's 

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

-Reverse Hypers

-ABS

Thursday- November 13, 2014

warm-up

450m run

then…

5 spider-mans

6 pass throughs

7 inch worms

4x 

AMRAP 7

7 power snatches (95lbs/65lbs) 

7 sit ups

7 push ups 

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Olympic

-Snatch Complex:

Full Snatch, High Hang, Snatch Balance 

3 Complex's Ascending weight 

Wednesday- November 12, 2014

warm up

In 10 minutes

450m run

then…

60 wallballs

AMRAP 10

10 unbroken front squats (95lbs/65lbs)

10 burpees

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Westside 

Max Effort Upper 

SlingShot Bench Press

-Outlaw Wide Bench

1 set x 10 reps 

-Bar Dips

3 sets

*add weight if possible

-Laying Triceps Extensions

1 set x 10 reps

1 sets x 8 reps 

1 set x 5 reps

2 set x 3 reps 

-Hammer Curls

3 sets

Machine Face Pulls

5 sets

H.A.P

*ascending weight

-100 Push Ups 

-ABS

Optional

-Pull Overs 

3 sets x 8-10 reps 

-Back Work

Tuesday- November 11, 2014

warm up

In 10 minutes

450m run

then…

"Cindy"

WOD

30 clean & jerks (95lbs/65lbs)

2 minutes rest

3 rounds for time

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

Westside 

Dynamic Effort Lower 

-Box Squat + chains 

16" Box (women 14")

Cambered Bar (women Texas Squat Bar)

4 sets x 5 reps @ 45%

1 set x 5 reps @ 52%

-Free Squats 

1 set x 3 reps

-Sumo Pulls (2 mat deficit)

10 sets x 1 rep (ascending) 

-Conventional Pulls (from floor) 

10 sets x 1 rep 

-Super Sets

Reverse Hypers 

15 reps

+

ABMat Sit ups

20 reps

*Optional Finishers

-GHRs

Saturday- November 8, 2014

warm up

In 10 minutes

450m run

then…

50 toes to bar

WOD

"Karen"

150 Wallballs

For Time

Thursday- November 6, 2014

warm up

450m run

then…

50 wallballs

WOD

"Helen"

400m run

21 KBS (53lbs/35lbs)

12 Pull ups 

3 rounds for time

Wednesday- November 5, 2014

warm up

In 10 minutes

450m run

then…

8 spidermans

8 pass throughs

8 squats

WOD

5 rounds for time of:
 Deadlift, 9 reps (135lbs/95lbs)
 Hang Power snatch, 6 reps(135lbs/95lbs)
 Overhead squat, 3 reps (135lbs/95lbs)

Tuesday- November 4, 2014

warm up

In 10 minutes

450m run

then…

5 sit ups

7 push ups

10 squats

WOD

"CINDY"

AMRAP 20

5 pull ups

10 push ups

15 squats

Sunday- November 02, 2014

SHOW UP!!!