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 

Tuesday - November 17, 2015

warm-up

450m run 

then...

"Cindy"

WOD

3-6-9-12-15

hang squat cleans (135lbs/95lbs)

burpee box jumps (24"/20")
For Time 

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

Westside

Dynamic Effort Lower

-Box Squats 

16" Box (14")

55% + Bands 

8 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's
3 sets x 10 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Glute Bridges 

100 reps

-Blob Deads

3 sets 

-ABS 

Sunday - November 15, 2015

warm-up

450m

then…

4 knee jumps 

5 spider-mans

6 pass throughs 

:30 sec squat hold

WOD

AMRAP 8 

4 squat cleans (165lbs/110lbs)

8 kb swings  (53lbs/35lbs)

100m run

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

Westside

Dynamic Effort Lower 

-Bench Press 

2 sets x 20 reps (165lbs/110lbs)

-Outlaw Wide Bench

1 set x 2 reps

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions 

4 sets x 10 reps

-Face Pulls

3 sets x 25 reps 

-ABS

Friday - November 13, 2015

warm-up

450m run

then…

4 spider-mans

4 cart wheels

4 air squats 

WOD

AMRAP 10 

5 clean grip snatch (95lbs/65lbs)

10 burpees 

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

Westside 

Max Effort Lower 

-Box Squat + Bands 

-Sumo Pulls + Bands 

Thursday - November 12, 2015

warm-up

450m run

then…

5 burpees 

5 wall balls 

WOD

AMRAP 9 

3 deadlifts

6 hang power cleans

9 shoulder to over head 

(95lbs/65lbs)

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

Olympic 

-Snatch 

1 rep @65%

1 rep @75%

1 rep @85%

3 sets x 3 perfect reps @65%

Wednesday - November 11, 2015

warm-up

450m run

then…

5 unbroken toes to bar

10x 

WOD

9 thursters (95lbs/65lbs)

9 pull ups

5 rounds for time 

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

Westside 

Max Effort Upper 

-Floor Press

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions

3 sets x 3 reps H.A.P.

-ABS

Tuesday - November 10, 2015

warm-up

450m run

then…

"Cindy"

WOD 

10 clean & jerks (135lbs/95lbs)

5 burpees 

3 rounds for time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep

Sunday - November 08, 2015

warm-up

450m run

then…

3 knee jump squats 

4 inch worms

5 putting on your pants 

WOD

EMOM 10 

3 thrusters 

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

Westside

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps (155lbs/105lbs)

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Extensions 

3 sets x 5 reps 

-ABS

Saturday - November 07, 2015

GYM CLOSED !!!

Friday - November 06, 2015

warm-up 

450m run 

then…

100m run

8x 

WOD

10 power snatches (135lbs/95lbs)

10 wall balls 

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Bands

16" (14")

-Sumo Pulls + Bands 

-ABS

Thursday - November 05, 2015

warm-up

450m run

then…

4 knee jumps

4 spider-mans

4 pass throughs

WOD

AMRAP 10

5 power cleans (135lbs/95lbs)

7 pull ups 

9 push ups 

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

Olympic 

-Snatch 

2 sets x 1 rep @65%

2 sets x 1 rep @70%

2 sets x 1 rep @75%

Wednesday - November 04, 2015

warm-up

450m run

then…

65 wall balls 

WOD 

10 kb swings (53lbs/35lbs)

10 burpees 

200m run

5 rounds for time 

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

Westside 

Max Effort Upper 

-Bench Press 

2 Board

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-Close Grip Bench

3 sets x 5 reps

-Laying Extensions

3 sets x 8 reps 

-Face Pulls 

4 sets x 20 reps 

-ABS

Tuesday - November 03, 2015

warm-up

450m run

then...

"Cindy"

*strict pull ups

WOD

7 front squats (135lbs/95lbs)

7 burpees

5 rounds for time 

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

Westside

Dynamic Effort Lower

-Box Squats 

16" Box (14")

60% + bands & chains

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-Blob Deads 

3 sets x 1 rep 

-Snatch Grip Extensions 

3 sets x 5 reps 

-GHR's 

3 sets x 5 reps 

-ABS