Saturday- February 28, 2015

warm-up

450m run

then...

3 pulls ups 
5 push ups
7 squats
5x 

WOD 15.1 & 15.1a

AMRAP 9

15 toes to bar 

10 deadlifts (115lbs/75lbs)

5 snatches (115lbs/75lbs)

then...

15.1a - In 6 minutes...

Find your 1RM clean & jerk 

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Westside 
Max Effort Lower
-Box Squats 
Bow Bar + Bands & Chains 
(Women Cambered Bar) 

-Sumo pulls + bands
ascending chains 

**ALL ACCESSORIES OPTIONAL**

Thursday- February 26, 2015

warm-up
450m run
then...
4 pass throughs
4 spider-mans
4 inch worms 
5 air squats 

WOD
In 6 minutes complete...
Work Up To A Heavy Clean

Olympic

-Snatch

5 sets x 2 reps @ 75%

Wednesday- February 25, 2015

warm-up
450m run
then...
50 wall balls 

WOD
AMRAP 12
1 round of "Cindy"
1 power snatch (135lbs/95lbs)
1 round of "Cindy"
2 power snatches
1 round of "Cindy"
3 power snatch
Etc., etc., etc.

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Westside
Max Effort Upper
-Bench Press
Mix Grip + Chain

-Outlaw Wide Bench
1 set x 6 reps 

-Chain Floor Press
High Reps 

-Chain Bent Over Rows 
9 sets x 3 reps 

-AB Wheels
5 sets 

-Barbell Obliques 
100 reps 

Tuesday- February 23, 2015

warm-up

450m run

then…

"Cindy"

WOD

10 squat cleans (135lbs/95lbs)

10 over bar burpees 

3 rounds for time 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" women)

Cambered Bar (Bow Bar)

60% + Bands 

5 sets x 2 reps 

-Sumo Pulls

3 sets x 1 rep @53%

3 sets x 1 rep ascending

-Free Squats 

12 sets x 1 rep 

*ascending 
**do NOT max out!!!

Saturday- February 21, 2015

warm-up

450m run

then...

100 double unders 

WOD

21-15-9
wall balls (20/14)
burpees 

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Westside

Max Effrot Lower 

-Box Squats 

16" Box (13" women)

Bow Bar (Texas Squat Bar)

Heavy Bands

-Sumo Pulls 

Heavy Band & Chains

-Conventional Pulls

-GHR's

3 sets x 10 reps

-SSB Walking Lunges 

Max Distance 

-Reverse Hypers

3 sets x 12 reps

-Banded Obliques

3 sets

-Weighted Straight Legged Sit-Ups

3 sets x 8 reps

*Optional

-Rack Pulls

Thursday- February 19, 2015

warm-up

450m run

then…

5 knee jumps 

5spider-mans

5 air squats 

EMOM 10 

1 squat clean

*athletes choose weight 

score = wilks

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Olympic

-Snatch 

5 sets x 1 complex @65%

1 hang snatch, 1 OHS, 1 snatch balance, 1 OHS 

Wednesday- February 18, 2015

warm-up

450m run

then...

10 wall balls

10 toes to bar

WOD

21 thrusters (95lbs/65lbs)

21 double unders 

3 rounds for time 

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Westside 

Max Effort Upper

-1 Board Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Rack JM Press

4 sets x 5 reps 

-Bent Over Rows

9 sets x 4 reps 

-3 SuperSets of:

20 Triceps Extensions 

20 FacePulls 

-Weighted Ab Wheels 

4 sets

**Optional**

-Barbell Obliques 

-Reverse Hypers 

Tuesday- February 17, 2015

warm up

In 10 minutes

450m run

"Cindy"

10 Min EMOM

5 Pull Ups

1 Bar Muscle Up

10 Push Ups

15 Squats

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Westside

Dynamic Effort/Lower

Box Squats

SSB

15" box

 55% + bands

10 sets x 2 reps

Sumo Deadlifts

53% + bands

5 sets x 2 reps 

5 sets x 1 rep ascending

Conventional Pulls

2 sets x 1 rep

Barbell Back Extensions + Row

3 sets x 10 reps

*when 8 reps are done drop

 the weight and finish with 

bodyweight extensions

 on each set

KB Box Squats

1 set x 50 reps

Barbell Obliques

1 set x 100 reps

Weighted Straight Legged Sit Ups

3 sets x 8 reps 

Saturday- February 14, 2015

NO CLASS TODAY!!!

Thursday- February 12, 2105

warm-up

450m run

then…

3 spider-mans

3 squats 

3 pass throughs

Snatch

1-1-1 @80%

EMOM 10

1 power clean 

1 thruster

1 jerk

*athletes choose weight 

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Olympic

-Snatch 

Find Your One Rep Max

February 11, 2015

warm up

In 10 minutes

450m run

then…

50 wallballs

WOD

4 rounds of:

2 minutes of triple-unders

2 minutes of burpees

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

Westside

Max Effort Upper 

-Outlaw Bench Press 

Straight Weight 

Laying Extensions

4 sets x 5 reps

-DB Roll Backs 

5 sets x 8 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-AB Wheel

3 sets

-Barbell Obliques 

100 reps 

Tuesday- February 09, 2015

warm-up

450m run

then…

"Cindy"

Sumo Deadlifts

1-1-1-1-1

EMOM 10

1min-5min:

1 power snatch (135lbs/95lbs)

3 chest to bar pull ups 

6min-10min:

1 squat snatch (135lbs/95lbs)

3 pull ups 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" women)

50% + bands

12 sets x 2 reps 

-Sumo Pulls 

4 sets x 2 reps @53% 

4 sets x 1 rep ascending 

-Conventional Deadlifts 

3 sets x 2 reps 

-GHR's

3 sets x 8 reps 

*add weight if possible 

-Wide Grip Extensions Rows 

3 sets x 8 reps 

-Glute Bridges

100 reps (145lbs/105lbs)

-Weighted Ab Wheels

3 sets 

-Barbell Obliques 

100 reps 

Saturday- February 07, 2105

warm-up

450m run

then…

5 spider-mans 

5 passthroughs 

5 air squats 

WOD

Complete 5 rounds for time of:
15 Abmat Sit-Ups
10 Front Squats (135lbs/95lbs)

*front squats from floor

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Westside

Max Effort Lower 

-Box Squats (15"/14")

60% + chains

3 sets x 2 reps

+

add weight + 1"

+

add weight + 1"

Sumo Pulls + band

8 sets x 1 (ascending chains on bands + weight)

-GHRs

2 sets x 8 reps

-Snatch Grip Extensions

2 sets x 8 reps (H.A.P)

*pad low on hip

-Glute Bridges

2 sets x 10 reps (H.A.P)

-Weighted Ab Wheels

3 sets

-Barbell Obliques

1 set x 100 reps

Thursday- February 05, 2015

warm-up

450m run

then…

50 toes to bar 

WOD

5 rounds 

1 minute on, 1 minute off

Squat Cleans & Jerks (135lbs/95lbs)

*Score is total reps 

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

Olympic 

-Snatch 

3 sets x 1 rep @80%

-Clean & Jerk 

3 sets x 1 rep @80%

Wednesday- February 04, 2015

warm-up

450m run

then…

50 wall balls 

Squat Snatch

1-1-1-1

WOD

6 rounds for time 

Kettle Bell Swings (53lbs/35lbs)

1 minute on, 1 minute rest 

*GOAL: 180 swings (30 swings per round)

**2 burpees for every rep missed 

***Score is total reps 

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

Westside

Max Effort Upper 

-Bench Press 

Fat Bar + Chains

-Competition Bench

1 rep 

*ask coach for weights 

-Tate Press 

3 sets x 12 reps 

-DB Roll Backs 

3 sets x 12 reps 

-Chest Supported Rows

3 sets x 8 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-Barbell Oblique 

100 reps 

Tuesday - February 03, 2015

warm-up
In 10 minutes

450m run

then…

"Cindy"

Conventional Deadlifts 

1-1-1-1 @ 60%

*move weight as fast as possible

WOD

Five rounds, 1 min on & 1 min off:

2 Power snatches (95lbs/65lbs)

4 burpees

*Rounds and reps will be your score

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

Westside

Dynamic Effort Lower

-Box Squats 

14" Box (12" women)

Texas Squat bar (Bow Bar)

50% + bands 

8 sets x 2 reps 

-Sumo Pulls

8 sets x 2 reps
*add weight by feel

  -GHRs

  3 sets x 10 reps

  Snatch Grip Back Extensions

 3 sets x 10 reps

  -Hip Bridges

  100 reps (135lbs/95lbs)

-Reverse Hypers

2 sets x 15

  -Straight Legged Sit Ups

  3 sets x 8 reps

  *add weight

  -Barbell Oblique Work

  1 sets x 100 reps (45lbs)