Thursday- April 30, 2015

Warm up

450m run

Then...

100 double unders

WOD

AMRAP 15

15 thrusters (75lbs/45lbs)

15 pull ups

15 KBS (53lbs/35lbs)

Olympic

Snatch

60%, 65%, 70%, 75%, 80%, 85% x 1, 85% x 1

Andersons

Wednesday-April 29, 2015

Warm up

In 10 minutes

450m run

Then...

AMRAP

25 wallballs

25 toes to bar

WOD

"ISABEL"

Westside

Floor Press + heavy chain

Outlaw 6

JM Press

4 sets x 3-5 reps

Bent over rows

3 sets x 5 reps

H.A.P

Machine Face Pulls

3 sets x 20 reps

100 banded face pulls

Abs

Tuesday - April 28, 2015

warm-up

450m run

then...

"Cindy"

WOD

"Grace"

30 clean & jerks for time 

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

Westside 

Dynamic Effort Lower

-Box Squats 

40% + bands 

12 sets x 2 reps

-Sumo Pulls

8 sets x 1 rep 

Thursday- April 22, 2015

warm-up

450m run

then…

4 air squats 

6 walking lunges 

8 spidermans

EMOM 10

2 front squats (185lbs/135lbs)

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

Olympic 

-Snatch 

5 sets x 1 rep @75%

Wednesday- April 22, 2015

warm-up

450m run

then…

6 spider-mans

5 putting on your pants

4 inch worms

4 pass throughs 

EMOM 8

2 power snatches

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Westside

Max Effort Upper 

-Bench Press

Bow Bar 

-Outlaw 

3 sets x 1 rep 

*with competition calls

-Double Paused Bench

3 sets x 2 reps 

-Laying Triceps Extensions

3 sets x 3 reps 

April 21, 2015

warm up

AMRAP 7 

"Cindy"

WOD

3 Chest-to-bar

4 squat clean thrusters (115lbs/75lbs)
5 rounds for time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

40% + Bands + Chains 

8 sets x 2 reps  

*ascending chain 4 sets x 2 reps 

-Free Squats 

2 sets x 1 rep

-Sumo Pulls  + bands

15 sets x 1 rep

*ascending chains 

-GHR's 

4 sets

*NO POOR MANS 

-AB Wheels 

3 sets x 3 reps

Saturday- April 18, 2015

warm-up

450m run

then…

6 spider-mans

7 jumping squats

7 inch worms

WOD

10 unbroken clean & jerks (135lbs/95lbs)

1 minute rest 

3 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats 

16" Box (14")

Straight weight 

-Free Squats 

1 sets x 1 rep 

*some athletes may be doing 2 sets 

**Rose, Shana, and Jason you are cold squatting, first thing tomorrow morning!!!**

-Sumo Pulls 

Medium Bands 

***ONLY 5 sets***

-KB Box Squats

3 sets x 20 reps 

-GHR's

1 set x 20 reps

-Reverse Hypers

1 set x 20 reps

-Machine Abs 

1 set x 30 reps 

Thursday - April 16, 2015

warm-up

450m run

then...

5 spider-mans

5 air squats

5 pass throughs

WOD

AMRAP 5

5 wall balls (20lbs/14lbs)

5 burpees

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

Olympic

-Snatch

3 sets x 1 rep @ 80-85%

Wednesday - April 15, 2015

warm-up

20min self warm-up

*Don't Tear Your Hands!!!

EMOM 10

7 back squats (185lbs/135lbs)

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

Westside

Max Effort Upper

-Pin Pess Off Chest

-Outlaw Wide Bench

6 sets x 1 rep

*3 sets paused 

-JM Press

4 sets x 3 reps

-Heavy Laying Triceps Extensions

4 sets x 3-5 reps

-Bent Over Rows

5 sets x 5 reps 

-Machine Abs 

50 reps

Tuesday - April 14, 2015

warm-up

450m run

then...

"Cindy"

3x 

WOD

AMRAP 7 

5 front squats (185lbs/135lbs)

10 lateral burpees

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

60% + Bands + Chains 

1 sets x 2 reps  

*ascending chain 4 sets x 2 reps 

-Free Squats 

2 sets x 1 rep

-Sumo Pulls 

12 sets x 1 rep 

-Snatch Grip Extensions

5 sets x 5-8 reps 

*ascending weight

-GHR's 

4 sets 

-AB Wheels 

Sunday - April 12, 2015

SHOW UP!!!

Saturday- April 10, 2015

warm up

In 10 minutes

450m run 

then…

"C2B Cindy"

AMRAP 15 

5 Power cleans (165lbs/115lbs)

15 Wallballs (20lbs/14lbs) 

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

Westside

Max Effort Lower 

-Box Squats + heavy bands
15" box


-Sumo Deads + heavy  bands


-45 Degree Barbell Extensions 
H.A.P

-120 Walking Lunges

-100 Glute Bridges

 -Barbell Obliques
200 reps

-GHRs x 8 reps

Thursday- April 09, 2015

warm-up

In 10 minutes

450m run

then…

AMRAP

4 spider-mans

5 pass throughs 

5 inch worms 

AMRAP in 11 minutes of:

8 wall ball shots (20lbs/14lbs)

6 KB swings (53lbs/36lbs

4 Toes-to-bar

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

Westside

Max Effort Upper 

-Floor Press

-Double Pause Bench

2 sets x 3 reps

-Outlaw Wide Bench

1 set x 6 reps

-Bent Over Rows

9 sets x 3 reps

-Laying Triceps Extensions

5 sets x 8 reps

Wednesday - April 08, 2015

warm-up

450m run

50 team wall balls

AMRAP 10

15 push ups

15 sit ups

15 walking lunges 

15 burpees

Tuesday- April 7, 2015

warm up

In 10 minutes

450m run

then…

"Cindy"

WOD

AMRAP 7

5 C2B

5 OHS (95lbs/65lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats + band + chain

8 sets x 2 reps

15" Box (13")

55% + bands
*ascending chain on last 4 sets

-Sumo Pulls 
4 sets x 1 rep ascending straight weight

4 sets x 1 rep + band

4 sets x 1 rep + band + ascending chain

*adjust weight accordingly for accomodating resistance

-Conventional Pulls

3 sets x 1 rep
-GHRs

4 sets x 10 reps

SuperSet

-Good mornings x 8 reps

+

-Rack Pulls + band x 4-8 reps
3x

-Machine Abs
100 reps

-Banded Obliques

4 sets x 12 reps

Optional
-Reverse Hypers
3 sets x 20 reps

Sunday- April 05, 2015

warm-up

450m run

then…

4 knee jumps
4 spider-mans
4 inch worms

EMOM 12 
2 squat cleans
Score = Wilks  

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

Westside 

Dynamic Effort Upper

-Bench Press

9 sets x 3 reps 

45% + bands 

-Outlaw Wide Bench

1 set x 3 reps 

-100 Push Ups

-100 *Strict Pull Ups

-Banded Obliques

-AB Wheels 

warm-up

450m run

then…

7 dynamic toe touches

6 putting on your pants

5 pass throughs 

30 sec squat hold

WOD

"KAREN"

150 wall balls (20/14)

For time 

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

Westside

Max Effort Lower 

-Box Squats + chains
15" box

-Sumo Deads + light bands

Superset
-GHRs x 8 reps
+
-Snatch Grip Extensions x 8 reps
+
-Glute Bridge x 30 reps
3x

-Machine ABS x 100 reps

 -Barbell Obliques
200 reps

Thursday-April 2, 2015

warm up
In 10 minutes
450m run
Then...
AMRAP
25 unbroken wallballs
25 toes to bar

AMRAP 7
5 full snatches (135lbs/95lbs)
20 double unders

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

Olympic
1 hang power snatch
1 hang squat snatch
5x
*ascend weight

Wednesday- April 01, 2015

warm-up

In 10 minutes

450m run

then…

AMRAP

10 walking lunges

20 single skips

6 spidermans

WOD

AMRAP 12

10 Deadlifts (95lbs/65lbs) 

8 Hang Cleans (95lbs/65lbs) 

6 Push Presses (95lbs/65lbs) 

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

Westside

Max Effort Upper 

-Bench Press + bands

-Outlaw

1 set x 6 reps 

-Barbell Laying Triceps Extensions

3 sets x 5 reps

-Bent Over Rows

5 sets x 5 reps 

-3 SuperSets Of

20 Machine Triceps Extensions

20 Face Pulls

Super Set

-Weighted Straight Legged Sit Ups x 20 reps

+

10 AB Wheels