Thursday - March 31, 2016

warm-up

450m run

then…

"Cindy"

WOD

10 rounds for time 

21 double unders

7 push ups 

7 ab mats

14 air squats  

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Olympic

-Snatch 

3 sets x 1 rep @ 75%

3 sets x 1 rep @ 80%

3 sets x 1 rep @ 85% 

Wednesday - March 30, 2016

warm-up

450m run

then…

50 wall balls 

WOD

"DT"

5 rounds for time 

12 deadlifts (155lbs/105lbs)

9 hang power cleans (155lbs/105lbs)

6 push jerks (155lbs/105lbs)

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Westside 

Max Effort Upper

-Bench Press + Bands

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps

-Laying Extensions

3 sets x 4 reps 

-Bent Over Rows

9 sets x 3 reps

-FacePulls 

2 sets x 25 reps

-Machine Extensions 

2 sets x 25 reps

-DIPS

-ABS

Tuesday - March 29, 2016

warm-up

450m run

then…

50 wall balls

WOD

5 rounds for time

3 snatches (155lbs/105lbs)

2 rounds of "Cindy"

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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

3 sets x 10 reps

-Snatch Grip Extensions

3 sets x 8 reps

-Blob Deads

2 sets

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS

Thursday- March 24, 2016

Warm up
In 10 minutes
450m run
then...
50 wallballs

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters (95lbs/65lbs)
1-2-3-4-5-6-7-8-9-10
Hand Release Push Ups

Olympic
Snatches
3 sets x 1 rep @ 86%

Wednesday - March 23, 2016

warm-up

450m run

then…

5 pass throughs

6 spider-mans

7 inch worms 

WOD

AMRAP 12

100m run

5 push press (75lbs/55lbs)

10 ab mat sit ups 

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Westside 

Max Effort Upper 

-Bow Bar Bench

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

3 sets x 3 reps

-Laying Extensions

3 sets x 3 reps

-Face Pulls + Machine Extensions

2 sets x 20 reps 

-ABS

Tuesday - March 22, 2016

warm-up

450m run

then…

"Cindy"

WOD

5 rounds for time

6 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

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

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 

3 sets x 6 reps

-Snatch Grip Extensions 

2 sets x 8 reps 

*static hold for :30-1:00 on the last rep of each set

-Blob Deads

2 sets 

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS

Saturday - March 19, 2016

warm-up

450m run

then…

6 dynamic toe touches 

5 air squats

4 knee jumps

Open WOD 16.4

AMRAP 13

55 deadlifts (225lbs/155lbs)

55 wall balls (20lbs/14lbs)

55 cal row 

55 hand stand push ups 

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

Westside

Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

2 sets x 5 reps 

*static hold for :30 on the last rep 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS

Thursday - March 17, 2016

warm-up

450m run

then…

20 unbroken toes to bar

3x 

WOD

EMOM 10 

10 snatches (75lbs/55lbs)

2 burpees

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

Olympic

-Snatch 

75% 3 sets x 1 reps

80% 2 sets x 1 rep

85% 2 sets x 1 rep

90% 3 sets  x 1 rep

Wednesday - March 16, 2016

warm-up

450m run

then…

4 knee jumps

4 pass throughs 

:30 squat hold

WOD

5 rounds 

6 burpee box jumps (20")

12 OHS (75lbs/55lbs)

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

Westside

Max Effort Upper

-Axle Bar Bench

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench

3 sets x 2 reps 

-Close Grip Bench

2 sets x 3 reps 

-Laying Extensions 

2 sets x 10 reps 

-Push Ups

50 reps

-Face Pulls

50 reps

-Machine Extensions 

50 reps 

-ABS 

Tuesday - March 15, 2016

warm-up

450m run 

then…

"Cindy"

WOD

3 rounds for time

20 wall balls (30lbs/20lbs)

10 power cleans (155lbs/105lbs)

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

Westside

-Box Squats

15" Box

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 Static Hold 

3 sets 

-Glute Bridges

100 reps

-Leg Curls

100 reps

-ABS

Sunday - March 13, 2016

warm-up

450m run 

then…

5 pass throughs 

5 spider-mans

100m run 

WOD

3 rounds for time

400m run

20 clean & jerks (95lbs/65lbs)

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

Westside

Dynamic Effort Upper

-Bench Press

1 sets x 20 reps 

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Tamago Press

2-3 sets 

-Close Grip Bench

2 sets x 5 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-50 Face Pulls

-50 Machine Extensions 

-ABS

Saturday - March 12, 2016

warm-up

450m run 

then...

"Cindy"

3x

Open WOD 16.3

AMRAP 7 

10 snatches (75lbs/55lbs)

3 bar muscle ups 

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

Westside 

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls 

4 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

2 sets x 15 reps 

-Snatch Grip Static Hold

3 sets as long as possible 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - March 10, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs

6 knee jumps 

WOD

EMOM 30

1 full snatch @ 80%

Wednesday - March 09, 2016

warm-up

450m run

then…

18 unbroken wall balls 

3x

WOD

21-15-9

power clean (115lbs/85lbs)

thrusters (115lbs/85lbs)

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

Westside

Max Effort Upper

-Bench Press + Chains

-Outlaw 

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-JM Press

2 sets x 8 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rows 

9 sets x 3 reps

-Machine Face Pulls

 2 sets x 25 reps

-ABS

Tuesday - March 08, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time

15 bar facing burpees

15 push jerks (135lbs/95lbs 

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

Westside

Dynmaic Effort Lower 

-Box Squats 

15" Box

55% + Bands

4 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 5 reps 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - March 03, 2016

warm-up

450m run

then...

5 Spider-Man's 

6 pass throughs

7 inch worms 

WOD

AMRAP 10

1 round of "Cindy"

5 clean & jerks (135lbs/95lbs)

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

Olympic 

-Snatch 

7 sets x 1 rep @ 80%

Wednesday - March 02, 2016

warm-up

450m run

then...

50 wall balls 

WOD

3 rounds for time

400m run

7 front squat (135lbs/95lbs)

7 push ups 

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

Westside 

Max Effort Upper 

-Floor Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench

2 sets x 2 reps 

-Close Grip Bwnch 

2 sets x 2 reps 

-Laying Extensions

3 sets x 5 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS