Thursday - December 31, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

15 power cleans (135lbs/95lbs)

15 push press (135lbs/95lbs)

3 rounds for time 

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

Olympic

-Snatch 

2 sets x 1 reps @ 65%

2 sets x 1 rep @ 70%

2 sets x 1 rep @ 75%

1 set x 1 rep @ 80%

Wednesday - December 30, 2015

 warm-up 

 450m run

 then...

50 toes to bar 

WOD

AMRAP 6

3 burpee squat clean thruster bear complex (135lbs/95lbs)

6 push ups

9 air squats 

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

Westside

Max Effort Upper

-Pin Press 

-Outlaw Wide Bench

1 sets x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps 

-Laying Extensions 

3 sets x 3 reps H.A.P.

-Row Backs

3 sets x 10 reps 

-Bent Over Rows

9 sets x 3 reps 

-Machine FacePulls

3 sets x 25 reps 

-ABS 

Tuesday - December 29, 2015

warm-up

450m run

then…

"Cindy"

WOD

400m run

30 deadlifts (155lbs/105lbs)

20 front squats (155lbs/105lbs)

10 push press (155lbs/105lbs)

For Time 

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

Westside

Dynamic Effort Lower

-Box Squats

15" box (14")

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

3 sets 

-Glute Bridges

100 reps 

-ABS

Sunday - December 27, 2015

warm-up

450m run

then...

5 pass throughs 

5 spider-mans 

:30 squat hold 

WOD 

EMOM 20

Odd- 20 push ups

Even- 20 air squats 

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

Westside

Dynamic Effort Lower

-Bench Press

2 sets x 20 reps

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

3 sets x 4 reps 

-Row Backs 

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 1 rep 

-ABS 

Saturday - Decemver 26, 2015

warm-up

450m run

then...

5 pass thoughs

5 air squats 

5 spider-mans 

WOD

Heavy Squat Clean "Grace" 

30 squat clean & jerks

*NOT for time 

*ascend weight every 10 clean&jerks (3 different weights) 

*heavy as possible 

*score is total load 

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

Westside

Max Effort Lower 

FIFTY IRON MAN 

-Box Squats (2 reps) + Sumo Pull (1 rep)

15" Box (14")

Squat & Deadlift into bands 

Deadlift should be done immediately after box squat is performed 

WORK UP TO A HEAVY WEIGHT ON BOTH YOUR DEADLIFT AND SQUAT 

Thursday - December 24, 2015

warm-up

450m run

then...

3 pass throughs 

4 spider-mans 

5 inch worms 

WOD

40 clean & jerks (135lbs/95lbs)

For time 

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

Olympic 

-Snatch 

2 sets x 2 reps @ 65%

2 sets x 1 rep @ 75%

2 sets x 1 rep @ 80%

Wednesday - December 23, 2015

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 6

5 hang squat snatch (135lbs/95lbs)

5 burpees 

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

Westside 

Max Effort Upper

-Floor Press

-Outlaw

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions 

4 sets x 7 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Row Backs

3 sets x 10 reps

-Machine Face Pulls

100 reps 

-ABS

Tuesday - December 22, 2015

warm-up

450m run 

then…

"Cindy"

WOD

Open WOD 11.2

AMRAP 15 

9 deadlifts (155/100)

12 push ups 

15 box jumps (24"/20")

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

Westside

Dynamic Effort Lower

-Box Squats

15" Box (14")

60% + Bands

3 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Free Squats
54% x 3 reps 
65% x 3 reps 
74% x 3 reps 
84% x 3 reps 

-GHR's

5 sets x 5 reps 

-Blob Deads

-Snatch Grip Extensins

3 sets x 12 reps

-Glute Bridges 

1 set x 100 reps 

-ABS

Sunday - December 20, 2015

warm-up

450m run

then...

3 putting on your pants 

4 spider-mans

5 pass throughs 

WOD

EMOM 10

1 power snatch

* athletes choose weight 

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

Westside

-Bench Press

2 sets x 20 reps 

*5lbs up from last week

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Triceps Extensions 

4 sets x 5 reps 

-Machine Face Pulls

4 sets x 25 reps 

-Machine Extensions 

4 sets x 25 reps 

-ABS 

Saturday - December 19, 2015

warm-up

450m run

then…

5 unbroken toes to bar

5 wall balls 

10x 

WOD

AMRAP 15

200m run

10 burpees

5 thrusters (135lbs/95lbs)

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

Westside

Max Effort Lower 

-Box Squats + Chains

15" box (14")

-Sumo Pulls

-Conventional Pulls

H.A.P

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions

3 sets x 8 reps 

*Football Boys

-Dimmel Deads 

instead of snatch grips

2 sets x 20 reps

-Blob Deads 

3 sets 

-Glute Bridges

100 reps 

Thursday - December 16, 2015

warm-up

450m run

then...

4 knee jumps

5 spider-mans

6 pass throughs 

WOD
"The Chief"

AMRAP 3

3 power cleans (135lbs/95lbs)

6 push ups 

9 squats squats 

Rest 1 minute 

5 rounds 

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

Olympic 

-Snatch 

Work up to 80-85%

Wednesday - Decmeber 14, 2015

450m run

then...

50 wall balls

WOD

2 rounds for time 

30 back squats (135lbs/95lbs)

20 burpees 

15 push ups 

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

Westside 

Max Effort Upper 

-Bench Press

1 Board Bench Blok

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Laying Tricpes Extensions 

3 sets x 8 reps

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

100 reps

-ABS 

Tuesday - December 14, 2015

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time

400m run

10 pull ups

15 box jumps 

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

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

-Free Squats 

50% x 4 reps

58% x 4 reps

74% x 3 reps

80% 2 sets x 3 reps

-Blob Deads

3 sets

-GHR's

5 sets 

-Snatch Grip Extensions

4 sets x 5 reps 

-ABS

Sunday - December 13, 2015

warm-up

450m run

then...

5 toes to bar

5 air squats

5 push ups 

WOD

AMRAP 5 

5 hang power clean & jerks (155lbs/105lbs)

5 bar facing burpees

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

Westside 

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps 

+ 5lbs from last week

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Laying Extensions 

3sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-ABS 

Saturday - December 12, 2015

warm-up

450m run

then…

4 knee jumps

4 pass throughs

4 spider-mans

WOD

300m run

20 wall balls (20lbs/14lbs)

10 pull ups

3 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats 

Straight Bar + Heavy Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Snatch Grip Extensions

3 sets x 5 reps H.A.P

-GHR's

3 sets 

-Blob Deads

3 sets 

-Glute Bridges 

1 set x 100 reps

-ABS

Thursday - December 10, 2015

warm-up

450m run

then...

50 toes to bar 

WOD

15-20-25

sit ups

shoulder to overhead (135lbs/95lbs)

front squats (135lbs/95lbs)

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

Olympic 

-Snatch Comples

Power snatch + full snatch + overhead squat

Work up in weight 

Wednesday - December 09, 2015

warm-up

450m run

then...

4 spider-mans

5 pass throughs

6 wall balls 

WOD

20 snatches (135lbs/95lbs) 

20 burpees

20 snatches (135lbs/95lbs)

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

Westside

Max Effort Upper

-Bench Press + Chains

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench

3 sets x 2 reps

-Close Grip Bench

3 sets x 3 reps H.A.P.

-Laying Extensions

3 sets x 3 reps H.A.P.

-Bent Over Rows 

9 sets x 3 reps 

-ABS

Tuesday - December 08, 2015

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 14

10 power cleans (135lbs/95lbs)

15 air squats 

200m run 

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

Westside

Dynamic Effort Lower 

-Box Squats

15" Box (14")

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-Free Squats 

58% x 9 reps

69% x 5 reps 

80% x 3 reps 

80% 2 sets x 4 reps 

-GHR's

3 sets 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Glute Bridges 

1 set x 100 reps 

-Blob Deads 

3 sets 

-ABS

Saturday - December 05, 2015

warm-up

450m run

then…

5 wall balls 

6 pass throughs

7 PVS OHS

WOD

50 snatches (135lbs/95lbs)

For Time

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

Max Effort Lower 

-Box Squats 

15" Box (14")

SSB + Bands 

-Sumo Pulls 

3 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets

-Blob Deads 

2-3 sets 

-Snatch Grip Extensions

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS

Thursday - December 03, 2015

warm-up 

450m run

then…

10 unbroken toes to bar 

5x

WOD

AMRAP 15

5 squat clean (155lbs/105lbs)

5 over bar burpees 

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

Olympic

-Snatch 

1 rep @ 70%

1 reps @ 75%

1 reps @ 80%

1 rep @ 85%

Wednesday - December 02, 2015

warm-up

450m run

then...

5 Spider-Man's 

6 inch worms 

100m run 

WOD

4 rounds for time 

15 box jumps (24"/20")

400m run 

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

Westside

Max Effort Upper

-Pin Press

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench

1 sets x 20 reps

-Laying Extensions

100 reps 

-Push Ups

As Many Reps as you can do UNBROKEN

*1 set ONLY 

*no pike position

*must hold plank position and get as many push ups as possible 

-Face Pulls

100 reps  

-ABS

Tuesday - December 01, 2015

warm-up

450m run

then…

5 chest to bar pull ups 

10 push ups

15 wall balls 

WOD

AMRAP 10

20 wall balls 

200m run

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (14")

60% + Bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-Free Squats 

1 set x 5 reps @ 79%

1 set x 5 reps @ 81%

1 set x 5 reps @ 84%

-GHR's 

5 sets x 5, 10, 15, 20, 25 reps 

-Snatch Grip Extensions

3 sets x 5 reps 

-Blob Deads 

3 sets 

-ABS

Saturday - November 28, 2015

warm-up

450m run 

then...

25 wall balls 

25 toes to bar 

WOD

10 clean&jerks (165lbs/115lbs)

10 burpee box jumps 

300m run

3 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats 

16" Box (14")

Cambered Bar + Bands 

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

-GHR's

2 sets

-Snatch Grip Extensions 

2 sets x 12 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

2 sets x 50 reps 

-ABS

Thursday - November 26, 2015

warm-up

450m run 

then...

10 - 100m sprints 

WOD

400m run 

15 power snatch (135lbs/95lbs)

400m run 

30 chest to bar pull-ups 

400m run 

15 front squats (135lbs/95lbs)

400m run 

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

Olympic 

-Snatch 

3 sets x 1 rep @ 75%

2 sets x 1 rep @ 85%

1 set x 1 rep @ 90% (only if snatches feel good)

Wednesday - November 26, 2016

warm-up

450m run

then...

3 knee jumps 

4 spider-mans 

5 wall balls 

WOD

AMRAP 7

30 double unders

9 toes to bar 

3 hang power clean (185lbs/135lbs)

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions 

3 sets x 5-10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS 

Tuesday- November 24, 2015

Warm Up

In 10 minutes

450m run

Then...

AMRAP

"Cindy"

WOD

300m shuttle

20 HSPU

5 rounds for time

WESTSIDE

Dynamic Effort Lower

-Box Squats 

SSB

15" Box (14")

55% + Bands 

5 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Free Squat

64% x 8 reps

68% x 5 reps

75% x 2 reps

75% x 2 reps

79% x 1 rep

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 10 reps 

-KB Box Squats

-Blob Deads

3 sets 

-ABS 

Saturday - November 21, 2015

warm-up

450m run 

then...

5 wall balls

5 burpees

WOD

75 squat cleans (135lbs/95lbs)

For Time

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

Westside

Max Effort Lower 

-Box Squats + Chains 

16" Box (14.5")

-Sumo Pulls + Bands

-Conventional Pulls + Bands 

-GHR's

5 sets x 5-10 reps

-Snatch Grips Back Extensions

3 sets x 12 reps 

-Blob Deads

-KB Box Squats

3 sets x 20 reps 

-ABS

Thursday - November 19, 2015

warm-up

450m run

then...

60 toes to bar 

WOD

7 rounds for time 

7 power cleans (95lbs/65lbs)

7 thrusters (95lbs/65lbs)

7 bar facing burpees 

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

Olympic

-Snatch 

5 sets x 1 rep @ 75% - light weight so try to be as perfect as possible with your technique

2 sets x 1 rep @ 80%

2 sets x 1 rep @ 85% 

Wednesday - November 18, 2015

warm-up

450m run 

then...

3 pass throughs

4 spider-mans  

5 air squats 

WOD

22-16-10

chest to bar pull ups 

OHS (115lbs/85lbs)

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

Westside 

Max Effort Upper 

-Bench Press to a 1 board + Chain 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Draw Backs 

3 sets x 10-20 reps 

-ABS