Tuesday - June 30, 2015

warm-up

450m run

then...

"Cindy"

WOD

10 snatches (95lbs/65lbs) 

10 pull ups 

3 rounds for time 

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Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

42% + Bands & Chains

12 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-Glute Bridges 

100 reps 

-GHD Sit Ups

3 sets x 10 reps 

*Optional 

-Revers Hypers 

Saturday - June 27, 2015

warm-up

450m run

then…

"Cindy"

100m run

3x 

WOD 

EMOM 5

8 shoulder to overhead

then...

EMOM 5

5 squat cleans (95lbs/65lbs)

then...

EMOM

5 squat clean thrusters (95lbs/65lbs)

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Westside 

Max Effort Lower 

-Squat Into Chains

-Reverse Band Deadlifts 

-ABS

Thursday - June 25, 2015

warm-up

450m run 

then...

5 wall balls 

5 burpees

5x

WOD

AMRAP 12 

12 walking lunges 

12 KBS (53lbs/35lbs)

12 burpees

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

Olympic 

-Snatch 

70% x 3 reps

75% x 2 rep

80% x 1 rep

-Anderson 

-Front Squats 

Wednesday - June 24, 2015

warm-up

450m run

then...

4 Spider-Man's 

5 pass throughs 

6 inch worms 

WOD

AMRAP 7

7 Squat Clean 

7 Toes To Bar

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Westside

Max Effort Upper

-Floor Press + Chains 

-Outlaw 

1 set x 6 reps 

-Close Grip Bench

3 sets x 3 reps 

-JM Press 

3 sets x 5-8 reps 

-Machine Face Pulls

100 reps 

-Bent Over Rows

3 sets x 5 reps 

H.A.P

-GHD Sit Ups

1 set x 10 reps 

Tuesday - June 23, 2015

warm-up

450m run

then...

Double "Cindy"

10 pull ups

20 push ups 

30 squats 

WOD

For Time Complete...

5 pull ups

5 thrusters (95lbs/65lbs)

2 rounds 

then...

10 sumo deadlift high pulls (95lbs/65lbs)

10 burpees

2 rounds 

then...

450m run

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Westside

Dynamic Effort Lower

-Box Squats 

55% + bands + chain 

6 sets x 2 reps 

-Sumo Pulls + bands 

9 sets x 1 rep 

*ascending chain 

-Comventional Pulls + bands 

3 sets x 1 rep 

-Mario: 6 Sumos & 6 Conventionals

-Round Back Rack Pulls 
(snatch grip)

-Banded KB Box Squats

3 sets x 20 reps 

-Back Straighteners

100 reps 

-GHD Sit Ups

1 set x 10 reps 

Saturday - June 20, 2015

warm-up

450m run

then…

4 knee jump squats

5 spider-man

6 push ups 

WOD

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

10 pull ups 

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats

15" Box ( 13")

Straight Bar + Heavy Chains

-Sumo Pulls + Bands 

H.A.P

-Half/Full Deads 

2 + 1 @ 78%

2 + 1 @ 88% 

-Conventional Pulls 

Straight Weight 

-3 Super Sets of

8 GHR's 

8 Snatch Grip Extensions 

-ABS

*Optional*

-Rack Pulls 

-Banded KB Box Squats

Thursday - June 18, 2015

warm-up

450m run

then…

50 toes to bar

WOD

In 7 Minutes

100 air squats

50 front squats (135lbs/95lbs)

AMRAP

OHS (135lbs/95lbs)

Score will be your reps

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

Olympic

-Snatch

2 reps @ 75%

2 reps @ 80% 

1 rep @ 85%

1 rep @ 90% 

Wednesday - June 17, 2015

warm-up

450m run

then…

50 wall balls 

WOD

9 Minute AMRAP

2 Power Cleans (135lbs/95lbs)

2 Box Jump Overs (24″/20″)

4 Power Cleans 

4 Box Jump Overs 

6 Power Cleans 

6 Box Jump Overs 

8 Power Cleans

8 Box Jump Overs

etc, etc, etc

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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

2 sets x 3 reps

-Rack JM Press 

4 sets 

-3 Super Sets of

20 Machine Face Pulls

20 Machine Triceps Extensions 

-Banded Pull Aparts

100 reps 

-ABS

Tuesday - June 15, 2015

warm-up

450m run

then…

"Cindy"

WOD

30 Barbell Burpee Squat Clean Thrusters (95lbs/65lbs)

For Time

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

Westside

Dynamic Effort Lower

-Box Squat 

15" Box (13")

50% + bands & chains 

8 sets x 2 reps 

-Sumo Pulls + Bands + chains

9 sets x 1 rep 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-Half/Full Deads

2 sets

70% 3 +1

75% 3 + 1

-KB Box Squats

2 sets x 20 reps

-Glute Bridges

1 set x 100 reps

-ABS

Thursday - June 11, 2015

warm-up

450m run

then...

5 - 100m runs 

EMOM 10

1 Power Snatch

*athletes choose (not stupid) weight 

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

Olympic 
-Snatch

5 sets x 1 rep @ 75%

Wednesday - June 10, 2015

warm-up

450m run

then…

6 spider-mans

4 inch worms 

6 squat jumps

4 pass throughs 

WOD

100 Overhead Squats for time (95lbs/65lbs)

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

Westside 

Max Effort Upper 

-Bow Bar Bench 

-Outlaw Wide Bench 

3 sets x 1 rep Paused 

-Double Pause Bench 

3 sets x 2 reps 

-Laying Triceps Extensions 

3 sets x 10 reps

Tuesday- June 09, 2015

warm-up
In 10 minutes

450m run

then…

"Cindy"

WOD

AMRAP 7

7 front squats (155lbs/105lbs)

7 sit-up 

*First rep must be a squat clean

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13" Box)

42% + Bands + chains

12 sets x 2 reps 

-Free Squats

1 set x 1 rep 

-Sumo Pulls + bands + chains

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 3-5 reps 

Saturday - June 06, 2015

warm-up

450m run

then…
6 spidermans
6 pass thoughs
:30 squat hold 

WOD

21 Wallballs (20lbs/14lbs)

1 round of "Cindy"

15 clean & jerks (135lbs/95lbs)

2 round of "Cindy"

9 snatches (135lbs/95lbs)

3 round of "Cindy"

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

Westside 

Max Effort Lower

-Box Squats

15" Box (13")

55% + bands

5 sets x 2 reps

-Free Squats 
1 set x 1 rep 

-Sumo Pulls

4 sets x 4 reps @ 70%
1 set x 2 reps @ 80%
1 set x 2 reps @ 90%

-Sumo Pulls + Bands
3 sets x 1 rep 

-Conventional Pulls + Bands 
3 sets x 1 rep

-GHR's
3 sets x 10 reps 

-Snatch Grip Back Extensions
3 sets x 8 reps 

*Optional*

-Rack Pulls 

-Reverse Band Pulls 

Thursday- June 04, 2015

warm-up

450m run

then…

50 wall balls 

WOD

30 squat cleans (155lbs/105lbs)

for time 

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

Olympic

-Sntach

work up to 2 sets @ 85%

June 03, 2015

warm-up

450m

then…

3 knee jumps

4 spider-mans

5 pass throughs

WOD

60 clean & jerks (115lbs/85lbs)

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

Westside

Max Effort Upper

-Bench Press

100 reps 

(135lbs/95lbs)

-Bent Over Rows 

100 reps 

(185lbs/135lbs)

-Push Ups

100 reps 

June 02, 2015

warm-up

450m run

then…

"Cindy"

WOD

"Randy"

75 Snatches (75lbs/55lbs) For Time 

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

50% Straight Weight

8 sets x 2 reps 

-Free Squat

1 set x 1 rep

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 10 reps

-Glute Bridges 

100 reps 

-ABS 

*Optional

-Rack Pulls