Tuesday - March 31, 2015

warm-up

450m run

then…

"Fifty Cindy"
5 T2B
5 c2b pull ups
10 push ups
15 wallballs

WOD

3 Rounds

30 KBS (53/35)

20 T2B

10 Burpees

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

55% + bands
*ascending chain

-Sumo Pulls 
15 sets x 1 
*ascending chain

-100 KB Box Squats

-Machine Abs
100 reps

Optional
-Reverse Hypers
3 sets x 20 reps

-GHRs
2 sets x 20 reps

Sunday - March 29, 2015

SHOW UP!!!

Saturday- March 28, 2015

warm-up

450m run

then...

10 pvc overhead squats

10 pass throughs 

3x 

Open WOD 15.5

27-21-15-9

Calorie Row

Thrusters (95lbs/65lbs)

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Westside

Max Effort Lower

-Box Squats 

16" (14")

Straight Bar 

Straight Weight

-Sumo Pulls + bands

2 mats 

-2 SuperSets 

10 GHR's

10 Bad Mornings 

20 Glute Bridges 

20 Walking Lunges 

* Optional 

-Extra Super Set

-Reverse Hypers 

-Top to Bottom Deads

Thursday- March 26, 2015

warm up

In 10 minutes

450m run

then…

AMRAP

8 knee jumps

50' bear crawl

4 spidermans

3x

WOD

“Partners in Crime”

AMRAP 13

 Teams of 2

400m run

100 Air Squats

100 Sit-Ups

100 Kettlebell Swings (53lbs/35lbs)

*Split reps anyhow

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Olympic

 4X2 T&G Snatch (any style) @ 80% 

Wednesday- March 25, 2015

warm up

10 dynamic toe touches

4 put on your shorts

8 laying hand kicks

100m run

3x

WOD

8 Round for time

6  Pull Ups 

6  Hang Power Cleans

30 Double Unders

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Westside

Max Effort Upper 

Bench Press + chain x 2 reps

-Outlaw Wide Bench

1 set x 6 reps 

Super Set

-Laying Triceps Extensions

3 sets x 15 reps

+

Bar Dips 

-Bent Over Rows

4 sets x 8 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

Super Set

-Weighted Straight Legged Sit Ups x 20 reps

+

10 AB Wheels

Tuesday- March 24, 2015

warm-up

200m run

then...

8 kip swings

4 forward rolls

15' handstand walk

WOD

Five rounds for time of:

200m  Run

8 Squat snatches (60% of 1RM)

Rest 2 minutes betweeen rounds

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Westside

      Dynamic Effort Lower

-Box Squats + band +chain

15" box

Straight Bar

6 sets x 2 reps 

then…

4 sets x 2 reps + ascending chain

-Conventional Pulls + band

12 sets x 1 rep

Super Set

-GHR x 10 reps

+

-Bad Morning x 10 reps

+

-Glute Bridge x 20 reps

+

20 walking lunges

2x

-Machine ABS

3 sets

-Barbell Obliques

1 set x 200 reps

Sunday- March 22, 2015

warm-up

450m run

then...

5 push ups

10 squats

3x

then...

3 minute squat hold

WOD

100 Thrusters (75lbs/55lbs)

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

Westside

Dynamic Effort Upper 

-Bench Press + bands

9 sets x 3 reps

-Outlaw Wide Bench 

1 set x 3 reps 

+5 lbs from last sunday 

-Rack JM Press

3 sets 

-Strict Pull Ups

50 reps

-Cable ABS

100 reps

Saturday- March 21, 2015

warm up

450m run

then…

10  dynamic toe touches

5 push ups

10  pass throughs

6  spidermans

WORKOUT 15.4

Complete as many reps as possible in 8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.

Women clean 125 lb.

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Westside

Max Effort Lower 

-Box Squats + bands 

Straight Bar

3 sets x 2 reps

-Sumo Deads + bands

*70% + ascending chain

-GHRs

3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 8 reps

-KB Box Squats

1 set x 50 reps

-100 Glute Bridges

- Ab Wheel

3 sets x 12 reps

Barbell Obliques + weight 

1 set x 100 reps

EXTRA

-Top to Bottom Deads

Thursday - March 19, 2015

warm-up

4 x 100m Run

then...

15 Squats

10 Situps

5 Inch Worm Pushups

3 Rounds

WOD 

For time:

25 Plate OH walking lunges (45lbs/25lbs)

20 Pull-ups

50 Box jumps (20″)

30 Double-unders

30 HR push ups

25 Knees to elbows 

30 Kettlebell swings (53lbs/35lbs)

30 AbMat sit-ups

30 Wall ball shots (20lbs/14lbs)

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

Olympic 

-Establish a 1RM Snatch off Blocks

(just below the knee)

Wednesday- March 18, 2015

warm up

tabata squats

20 seconds work

10 seconds rest

8x

*target is 20-22 squats per round

then…

squat hold

4 Rounds For Time

15 Toes To Bar

20 Burpees

25 Kettlebell Swings (53lbs/35lbs)

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

Westside

Max Effort Upper 

AMRAP

Paused Bench

85%

Rest 30 seconds

3x

Rest 5 Minutes

AMRAP

75%

Rest 30 seconds

3x

-Outlaw Wide Bench

1 set x 6 reps 

-Laying Triceps Extensions

3 sets x 5 reps 

-Bent Over Rows

9 sets x 3 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

-Weighted Straight Legged Sit Ups

Tuesday - March 17, 2015

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 13

10 Goblet Squats

6 KB Snatches

100m Run

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

Westside

Dynamic Effort Lower 

-Box Squats 

15.5" Box (13.5")

55% + Bands 

3 sets x 2 reps 

then…

2 sets x 2 reps 

*ascending 

-Sumo Pulls

8 sets x 1 rep 

-GHR's

5 sets x 5, 5, 10, 15, 20 reps 

-Snatch Grip Extensions

3 sets x 12 reps 

-Glute Brides 

1 set x 100 reps 

-Reverse Hypers 

3 sets x 15 reps 

-Barbell Obliques 

200 reps 

-Machine Abs 

3 sets x 10 reps 

Sunday- March 15, 2015

SHOW UP!!!

Saturday- March 14, 2015

warm-up

450m run

then…

2 pulls ups 

5 push ups

7 squats

5x

Open WOD 15.3

AMRAP 14

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders 

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

Westside

Max Effort Lower 

-Box Squats 

Straight Bar

3 sets x 2 reps

Straight Weight

-Sumo Deads + bands

-GHRs

3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 10 reps

-KB Box Squats

1 set x 100 reps

-Weighted Ab Wheel

3 sets x 3 reps

*push weight

Barbell Obliques 

1 set x 100 reps

Thursday- March 11, 2015

warm up

450m run

then…

100m run

5 burpees

10 Minute AMRAP:

7 Hang power clean (135lbs/95lbs)

• 7 lateral burpees
• 
  
• 7 K2E

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

Olympic

 -5X3 Snatch @ 75% 

 -4X3 Behind the neck Push Press (snatch grip)

 -4X2 Snatch Pull @ 110% 

Wednesday - March 11, 2015

warm-up

450m run

then…

6 rapid toe touches

5 putting on your pants

4 spidermans 

WOD

EMOM 10

1 squat clean

1 front squat 

*athletes choose weight

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

Westside

Max Effort Upper 

-Floor Press 

-Outlaw Wide Bench

1 set x 6 reps 

-Bent Over Rows

9 sets x 3 reps 

-Laying Triceps Extensions

3 sets x 5 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

-Weighted Straight Legged Sit Ups

Tuesday - March 10, 2015

warm-up

450m run

then…

"Cindy"

WOD

450m run

10 OHS (155lbs/105lbs)

3 rounds for time 

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

Westside

Dynamic Effort Lower

-Box Squats

Straight Bar

5 sets x 2 reps

then…

3 sets x 2 reps

*Box heights, percentages, & instructions in the gym

-Sumo Pulls

8 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 15 reps

-Snatch Grip Back Extensions

3 sets x 10 reps

-Reverse Hypers

3 sets x 20 reps

-Weighted ABS

3 sets

-Barbell Obliques

Saturday - March 07, 2015

NO CLASS TOMORROW!!

Thursday- March 05, 2015

warm-up

450m run

then…

4 putting on your pants 

4 spider-mans

4 pass throughs

WOD 

EMOM 9

3 Minutes of 

3 hang power snatches

3 Minutes of 

3 power snatches

3 Minutes of 

3 snatch balances 

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

Olympic

Find a 1RM Power Snatch 

Wednesday- March 04, 2015

warm-up

450m run

then…

50 wall balls 

WOD

AMRAP 8

6 OHS (135lbs/95lbs)

6 sit-ups 

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

Westside

Max Effort Upper 

-Bench Press

Double Reverse Grip

-Outlaw Wide Bench

1 set x 6 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Dumbbell Row Backs

4 sets x 10 reps 

-4 SuperSets of

10 Laying Triceps Extensions

5-10 Dips

20 Machine Face Pulls 

*Do NOT rest between exercises!!!

-Weighted AB Wheels

*Optional

-Back Extensions 

-Rack JM Press 

-Circus Dumbbell

Tuesday- March 03, 2015

warm-up

In 10 minutes

450m run

then...

"Cindy"

Thrusters
3-3-3-3

WOD

6-5-4-3-2-1

Hang Power Clean (135lbs/95lbs)

Burpees

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

Westside

Dynamic Effort Lower

-Box Squats

Straight Bar

6 sets x 2 reps

then…

4 sets x 2 reps

*Box heights and instructions for

 last 4 sets will be on the board.

**If you are remotly following our 

blog please feel free to contact Jack 

for these instructions.

***If you are coming here to rip me, my

gym, my athletes, and my programing 

off for your own dirty personal use please 

GO FUCK YOURSELF

-Sumo Deads

11 sets x 1 rep

-Conventional Pulls

4 sets x 1 rep

-GHRs

3 sets x 8 reps

-Reverse Hypers

3 sets x 15 reps

Optional

-Snatch Grip Extensions

-Glute Bridges