Sunday - January 31, 2016

warm-up

450m run

then…

5 knee jumps 

100m run

5 pass throughs 

WOD 

5 rounds for time 

10 pull ups 

8 kb swings 

6 power snatch (135lbs/95lbs)

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

Westside

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Ballistic Bench 

3 sets x 3 reps 

-Close Grip Bench 

1 set x 20 reps 

-JM Press

3 sets x 8 reps 

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Machine Extensions 

100 reps 

-Face Pulls 

100 reps 

-ABS

Saturday - January 30, 2016

warm-up

450m run

then…
50 toes to bar 

WOD

AMRAP 10
1 squat clean (135lbs/95lbs)
1 power clean (135lbs/95lbs)

Score = Total Reps 

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

Westside 

Max Effort Lower 

-Box Squats 

16" Box (14")
Boys - Cambered Bar 
Girls - SSB

-Sumo Pulls 

-Conventional Pulls

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-ABS

Thursday - January 28, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 air squats 

WOD 

AMRAP 10

5 power cleans (135lbs/95lbs)

10 wall balls 

300m run

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

Olympic 

-Snatch 

2 sets x 1 rep @ 70%, 80%, 85%

Wednesday - January 27, 2016

warm-up

450m run

then…

"Cindy"

WOD 

1 power snatch 

1 burpee 

30 rounds for time 

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

Westside

Max Effort Upper 

-Floor Press + Chains

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 3 reps 

-Close Grip Bench 

2 sets x 2 reps 

-Laying Extensions 

2 sets x 10 reps 

-Row Backs 

4 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-FacePulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS 

Tuesday - January 26, 2016

warm-up

450m run

then…

20min set up/self warm up

WOD

"Rogue Madness"

*Score As Many Points As Possible in 30 minutes

Push Ups - 1 

DB Push Press (35lbs/25lbs) - 1

Air Squat - 2

Pull Ups - 2

Burpee - 5 

Handstand Push Up - 10 

Power Clean (135lbs/95lbs) - 15

Full Snatch (135lbs/95lbs) - 15

Deadlift (BW) - 15

Bar Muscle Up - 25

Muscle Up - 25

500m row - 100

500m run - 100

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

Westside

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

Sunday - January 24, 2016

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD

EMOM 10

2 power snatch

*athletes choose weight 

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

Westside 

Dynamic Effort Upper

-Bench Press

2 sets x 20 reps 

+5lbs from last week

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Ballistic Bench

2 sets x 3 reps 

-Laying Extensions 

2 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-3 SuperSets of:

20 face pulls 

20 machine extensions 

-ABS

Saturday - January 23, 2016

warm-up

450m run

then…

5 air squats 

5 pass throughs 

100m sprint 

WOD 

4 rounds for time 

10 clean & jerks (135lbs/95lbs)

25 air squats 

400m run 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

16" Box (14")

4 sets x 2 reps 

*ascending weight on each set

(dynamic day bands)

-Sumo Pulls + Bands

4 sets x 1 rep 

-Conventional Pulls + Bands

3 sets x 1 rep 

-GHR's

4 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads

2-3 sets 

-ABS 

Thursday - January 21, 2016

warm-up 

450m run

then…

4 spider-mans

5 pass throughs 

6 inch worms 

WOD 

3 rounds for time 

10 wall balls (20lbs/14lbs)

10 snatches (135lbs/95lbs)

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

Olympic

-Snatch 

8 sets x 1 rep @ 70%

Wednesday - January 20, 2016

warm-up

450m run

then…

50 toes to bar

WOD

6-5-4-3-2-1

 kb swings (53lbs/35lbs)

power cleans (135lbs/95lbs)

burpees 

For Time 

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

Westside 

Max Effort Upper 

-Pin Press 

2-3in off chest 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-Laying Extensions 

1 set x 50 reps

-Push Ups 

1 set x 50 reps 

-Face Pulls 

1 set x 50 reps 

-Machine Extensions 

1 set x 50 reps 

-ABS

Tuesday - January 19, 2016

warm-up 

450m run

then…

"Cindy"

WOD

AMRAP 7 

7 front squats (135lbs/95lbs)

7 sit ups 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps

-Snatch Grip Extensions

4 sets x 5 reps 

-Blob Deads 

2-3 sets 

-ABS 

Saturday - January 16, 2015

warm-up

450m run

then...

10 unbroken toes to bar 

5x 

WOD 

AMRAP 10 

10 burpees 

3 squat clean & jerks (185lbs/135lbs)

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

Westside

Max Effort Lower

-Box Squats + Heavy Chains 

15" box (16")

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

3 sets x 7 reps 

-Snatch Grip Extensions 

4 sets x 5 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-ABS

Thursday - January 14, 2016

warm-up

450m run

then...

4 spider-mans 

4 knee jumps 

4 pass throughs 

WOD
12-15-9
Push press (115lbs/85lbs)
Knees to elbows 

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

Olympic 

-Snatch 

1 rep @ 65% 

1 rep @ 70% 

1 rep @ 75% 

1 rep @ 80%

1 rep @ 85%

Wednesday - January 13, 2015

warm-up

450m run

then…

chest to bar "Cindy"

WOD 

21-15-9

OHS (95lbs/65lbs)

Burpees 

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

Westside 

Max Effort Upper 

-Bench Press 

Bow Bar 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

2 sets x 10 reps

-Row Backs

3 sets x 6 reps 

-Bent Over Rows 

5 sets x 4 reps 

-FacePulls

3 sets x 25 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - January 12, 2016

warm-up

450m run

then...

chest to bar "Cindy"

WOD

100 wall balls (20lbs/14lbs)
For Time 

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

Westside

Dynamic Effort Lower

-Box Squats 

15" (13")

60% + bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-ABS

Saturday - January 09, 2015

warm-up

450m run

then...

5 air squats 

5 pass throughs 

100m run

WOD

5 Rounds of "Cindy"

-5 pull ups

-15 push ups

-10 air squats

Then...

"Isabel"

30 snatches (135lbs/95lbs)

For Time

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

Westside

Max Effort Lower

-Box Squats + light bands

15" box (13")

-Sumo Pulls

-Conventional Pulls (straight weight)

3 sets x 1 rep

-GHR's

3 sets x 10 reps

-Snatch Grip Extensions

2 sets x 6 reps

-Blob Deads

2-3 sets

-ABS

Thursday - January 07, 2016

warm-up

450m run

then...

3 pass throughs

4 spider-mans 

5 inch worms 

WOD 

AMRAP 5 

BURPEES

Wednesday - January 05, 2016

warm-up

450m run

then...

50 toes to bar 

WOD

3 rounds for time 

10 pull ups 

10 clean & jerks (135lbs/95lbs)

10 burpees 

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

Westside 

Max Effort Upper

-Bench Press + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

1 set x 5 reps 

-Laying Extensions 

3 sets x 10 reps 

-Row Backs

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-FacePulls

3 sets x 20 reps 

-ABS 

Tuesday - January 05, 2015

warm-up

450m run

then…

"Cindy"

WOD
20 wall balls (20lbs/14lbs)
15 kb swings (53lbs/35lbs)
10 box jumps (24"/20")
3 rounds for time

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

Westside

Dynamic Effort Lower

-Box Squats

15" box (14")

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Free Squats 
1 set x 3 reps @ 56%
1 set x 3 reps @ 66%
1 set x 3 reps @ 77%

-GHR's

5 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-Blob Deads 

3 sets 

-Glute Bridges

100 reps 

-ABS

Sunday - January 03, 2015

warm-up

450m run 

then...

6 spider-mans

5 pass throughs 

4 inch worms 

:30 squat hold 

WOD

EMOM 7
1 power snatch 

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

Westside 

Dynamic Effort Upper 

-Bench Press

2 sets x 20 reps 

+ 5lbs from last Sunday 

-Outlaw Wide Bench 

1 set x 3 reps 

-Temple Down Ballistic Bench 

3 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

3 sets x 5 reps 

-Row Backs 

3 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Face Pulls

100 reps 

-ABS 

Saturday - Janurary 02, 2016

warm-up

450m run

then...

7 - 100m sprints 

WOD

3 rounds for time 

25 wall ball shots (20lbs/14lbs)

15 OHS (95lbs/65lbs)

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

Westside 

Max Effort Lower 

-Box Squats + Bands & Chain

16" Box (14")

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep (straight weight)

-GHR's

5 sets

-Snatch Grip Extensions 

3 sets x 3 reps H.A.P.

-Blob Deads 

2-3 sets 

-ABS