Tuesday - March 01, 2016

warm-up

450m run 

then...

"Cindy" 

WOD 

12-9-6

Snatch grip dead (135lbs/95lbs)

Hang power snatch 

OHS 

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

2 sets x 7 reps 

-Snatch Grips Extensions 

2 sets x 5 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS 

Saturday - February 26, 2016

warm-up

450m run

then…

5 pass throughs 

5 air squats 

5 spider-mans

Open WOD 16.1

AMRAP 20 

25ft overhead walking lunge (95lbs/65lbs)

8 bar facing burpees 

25ft overhead walking lunge (95lbs/65lbs)

8 chest to bar pull ups 

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Westside

Max Effort Lower 

-Box Squats + Bands & Chain

Guys: Bow Bar 

Girls: Straight Bar 

-Sumo Pulls 

-Conventional Pulls  

3 sets x 1 rep

-Chinese Deads 

4 sets x 2 reps 

-GHR's 

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS

Thursday - February 25, 2016

warm-up

450m run

then…

Lid Warm-Up

WOD

EMOM 30 

1 power snatch

1 OHS 

*athlete choose weight 

*score = total load

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Olympic

-Snatch 

work up to about 85%

Wednesday - February 24, 2016

warm-up

450m run

then…

50 wall balls

WOD

"Grace"

30 clean & jerks (135lbs/95lbs)

for time 

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Westside

Max Effort Upper 

-Pin Press

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-JM Press

3 sets x 4-8 reps 

-Laying Extensions

4 sets x 4 reps 

-Roll Backs

3 sets x 5 reps 

-Face Pulls

2 sets x 25 reps

-ABS

Tuesday - February 23, 2016

warm-up

450m run

then…

"Cindy"

WOD

In a 22 minute window

Max Distance Farmers Carry

Men use 53lb kettlebell

Women use 35lb kettlebell

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Westside

Dynamic Effort Lower

-Box Squats 

60% + Bands

3 sets x 2 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-Chinese Deads

5 sets x 2 reps

-GHR's

2 sets x 10 reps

-Snatch Grip Extensions

3 sets x 4 reps

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS

Saturday - Februry 20, 2016

warm-up

450m run

then...

8 - 100m sprints 

WOD

As far as possible in 12 minutes of:

30 double unders 

10 power snatches (95lbs/65lbs)

30 double unders 

11 snatches 

30 double unders 

12 snatches 

Etc., etc., etc.

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Westside

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Chinese Deadlifts 

5 sets x 2 reps

-GHR's

4-5 sets 

-Snatch Grip Extensions 

2 sets x 7 reps 

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS 

Thursday - February 18, 2016

warm-up

450m run

then…

4 knee jumps 

4 spider-mans 

4 pass throughs 

WOD

EMOM 10 

3 thrusters 

3 STRICT pull ups 

*athletes choose weight and may ascend 

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Olympic 

-Snatch Complex 

1 power snatch 

+

1 squat snatch 

+ 

1 snatch balance 

ascend to a heavy complex

Wednesday - February 17, 2016

warm-up

450m run

then…

50 toes to bar

WOD 

5 rounds for time 

20 wall balls (20lbs/14lbs)

10 hang power cleans (155lbs/105lbs)

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Westside 

Max Effort Upper 

-Bench Press + Bands

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

1 set x 20 reps 

-Laying Extensions 

3 sets x 3 reps 

-Bent Over Rows 

9 sets x 3 reps 

-3 SuperSets of

10 roll backs 

20 machine face pulls

20 machine extensions

-ABS

February 16, 2016

warm-up

450m run

then… 

"Cindy"

WOD 

AMRAP 4

30 lateral over bar burpees

AMRAP snatches (75lbs/55lbs)

Rest 4 minutes 

AMRAP 4 

20 lateral over bar burpees 

AMRAP snatches (135lbs/95lbs)

Rest 4 minutes 

AMRAP 4 

10 lateral burpees 

AMRAP snatches (165lbs/115lbs)

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

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 

-GHR's

2 sets x 6 reps

-Snatch Grip Extensions 

2 sets x 12 reps 

-Blob Deads 

2-3 sets

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS

Tursday - February 11, 2016

warm-up

450m run

then…

4 spider-mans

5 inch worms 

6 pass throughs 

WOD

For Time:

800m run

40 air squats 

40 clean & jerks (115lbs/80lbs)

40 air squats 

800m run

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

Olympic 

-Snatch 

3 sets x 1 rep @ 65%

2 sets x 1 rep @ 70%

1 rep @ 75%

Wednesday - February 10, 2016

warm-up

450m run

then…

50 wall balls 

WOD

21-15-9

OHS (95lbs/65lbs)

Box Jumps (24"/20")

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

Westside

Max Effort Upper

-Bench Press + Bands & Chains

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Laying Extensions 

3 sets x 5 reps 

-Roll Backs 

2 sets x 5 reps 

-Bent Over Rows 

4 sets x 3 reps

-Face Pulls 

2 sets x 30 reps 

-Machine Extensions 

2 sets x 30 reps 

-ABS

Tuesday - February 09, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time 

10 clean grip snatch (95lbs/65lbs)

200m run

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

Westside 

-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 

2 sets x 10 reps

-Snatch Grip Extensions 

2 sets x 8 reps 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - February 06, 2016

warm-up

450m run

then…

10 - 100m sprints 

WOD 

EMOM 14

Odd - 100m run

Even - 8 shoulder to over head (135lbd/95lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

16" Box (14")

Boys - SSB

Girls - Cambered 

-Sumo Pulls + Bands 

-Conventional Pulls + Bands 

3 sets x 1 rep 

-GHR's 

4 sets x 5 reps

-Snatch Grip Extensions 

2 sets x 3 reps 

H.A.P.

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - February 04, 2016

warm-up

450m run

then…

50 toes to bar 

WOD 
AMRAP 7
7 power cleans (95lbs/65lbs)
7 thrusters (95lbs/65lbs)
7 pull ups 

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

Olympic 

-Snatch  

65% x 1 rep 

70% x 1 rep 

75% x 1 rep 

80% x 1 rep 

85% x 1 rep 

90% x 1 rep 

Wednesday - February 03, 2016

warm-up

450m run

then…

3 knee jumps 

4 spider-mans 

5 pass throughs 

WOD 

10 shoulder to overhead (95lbs/65lbs)

10 box jumps (20"/24")

200m run

10 ab mat sit ups

3 rounds for time 

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

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 5 reps 

-Laying Triceps Extensions 

4 sets x 4 reps 

-Row Backs 

3 sets x 6 reps 

-3 Super Sets of 

25 Face Pulls 

25 Machine Extensions 

Dips 

-ABS 

Tuesday - February 02, 2016

warm-up

450m run

then…

Chest To bar "Cindy"

WOD 

10-9-8-7-6-5-4-3-2-1

Snatch (135lbs/95lbs)

Burpee

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

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 

-GHR's 

3 sets x 7 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS