Saturday - April 30, 2016

warm-up

450m run

then…

8 unbroken toes to bar 

4x

WOD

For Time

21 squat cleans (135lbs/95lbs)

15 thrusters (135lbs/95lbs)

9 clean & jerks (135lbs/95lbs)

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Westside

Max Effort Lower 

-Box Squat

Cambered/SSB + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-Dimmel Deads 

2 sets x 20 reps

-Bad Mornings 

3 sets x 8 reps

-Blob Deads 

2-3 sets

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS

Thursday - April 28, 2016

warm-up

450m run

then…

4 sprider-mans

4 knee jumps

4 pass throughs 

WOD

3 rounds for time

15 power cleans (135lbs/95lbs)

15 bar facing burpees

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Olympic

-Snatch Horse

Wednesday - April 27, 2016

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD

21-15-9

push jerk (155lbs/105lbs)

toes to bar

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Westside

Max Effort Upper

-Pin Press

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 set x 3 reps

-Laying Extensions

3 sets x 7 reps

-Bent Over Rows 

9 set x 3 reps

-Machine Extensions

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS

Tuesday - April 26, 2016

warm-up

450m run

then…

"Cindy"

WOD

12-9-6-3

burpee box jump (24"/20")

squat clean (135lbs/95lbs)

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

Westside

Dynamic Effort Lower

-Box Squats

60% + Bands

3 sets x 2 reps

-Sumo Pulls

3 sets x 1 rep

-Dimmel Deads

2 sets x 20 reps

-Glute Bridges 

100 reps 

-Leg Curls

100 reps

-ABS

Sunday - April 24, 2016

MARIO...

warm-up

2 - 450m runs

WOD

EMOM 10

5 toes to bar

3 burpees

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

Westside 

Dynamic Effort Upper

-Bench

1 set x 20 reps

-Outlaw Wide Bench

1 set x 3 reps

-Tempo Ballistic Bench

3 sets x 3 reps

-Close Grip 

1 set x 2 reps

-3 Super Sets of

8 Roll Backs 

8 Laying Extensions 

25 Machine Extensions 

-Face Pulls

2 sets x 25 reps

-ABS

Saturday - April 23, 2016

warm-up

450m run

then…

6 spider-mans

6 pass throughs

100m run

WOD

3 rounds for time

21 wall balls (20lbs/14lbs)

14 hand release push-ups

7 deadlifts (315lbs/205lbs)

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

Westside

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Dimmel Deads

1 set x 100 reps

-Glute Bridges 

1 set x 100 reps

-Leg Curls

100 reps 

-Blob Deads

2 sets

-ABS

Thursday - April 21, 2016

warm-up

450m run

then…

50 wall balls 

WOD

3 rounds for time

62 double unders

8 squat cleans (135lbs/95lbs)

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

Olympic

-Snatch

10 sets x 1 rep @ 72%

Wednesday - April 20, 2016

warm-up

450m run 

then…

8 - 100m sprints 

WOD

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

push press (135lbs/75lbs)

strict pull ups 

*if you don't have strict pull ups go to kipping or jumping pull 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 Bench

1 set x 5 reps

-Laying Extensions

3 sets x 4 reps 

-Banded Face Pulls

100 reps

-ABS

Tuesday - April 19, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time 

400m run

20 clean & jerks (95lbs/65lbs)

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

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

-Dimmel Deads 

2 set x 20 reps

-Leg Curls 

1 set x 100 reps

-Blob Deads

2 sets 

-ABS

Saturday - April 16, 2016

warm-up

450m run

then…

4 knee jumps 

5 pass throughs 

6 spider-mans

WOD

AMRAP 7

5 clean & jerks (135lbs/95lbs)

5 burpees

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

Westside

Max Effort Lower

-Box Squat + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Dimmel Deads

2 sets x 20 reps

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 4 reps

-Blob Deads
2-3 sets

-Glute Bridges

100 reps 

-Leg Curls 

100 reps

-ABS

Thursday - April 14, 2016

warm-up

450m run

then…

50 toes to bar 

WOD

80 wall balls (20lbs/14lbs)

60 push ups 

40 pistols 

20 OHS (155lbs/105lbs)

sub for pistols = air squats

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

Olympic

-Snatch 

1 rep @ 65%

1 rep @ 75%

1 rep @ 85%

1 rep @ 90%

Wednesday - April 13, 2016

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 6 

3 clean & jerks (205lbs/135lbs)

20 ab mat sit ups 

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

Westside

Max Effort Upper

-Bench Press

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 sets x 3 reps

-Laying Extensions

3 sets x 4 reps

-Machine Extensions

2 sets x 25 reps

-Face Pulls

2 sets x 25 reps

-ABS

Tuesday - April 11, 2016

warm-up

450m run

then…

"Cindy"

WOD

"HELEN"

3 rounds for time

400m run

21 kb swings (53lbs/35lbs)

12 pull ups

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

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 

-Dimmels

2 sets x 20 reps

-Leg Curls 

100 reps

-Glute Bridges

100 reps

-ABS

Saturday - April 09, 2016

warm-up

450m run

then...

8- 100m run

WOD

4 rounds for time

21 wall balls (20lbs/14lbs)

18 pull ups

15 lb swings (70lbs/53lbs)

12 HSPU

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

Westside

Max Effort Lower

-Box Squats + Bands & Chains

-Sumo Pull

-Conventional Pulls Straight Weight

3 sets x 1 rep

-Dimmel Deads

3 sets x 20 reps

-Bad Mornings

3 sets x 5 reps

-Blob Deads

2 sets

-Glute Bridges

100 reps

-ABS

Thursday - April 07, 2016

warm-up

450m run

then…

4 pass throughs

4 spider-mans

4 knee jumps

WOD

3 rounds for time

15 overhead squats (135lbs/95lbs)

20 toes to bar 

2 rope climbs

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

Olympic

-Snatch 

5 sets x 1 rep @ 70%

1 rep @ 80%

1 rep @ 87%

Wednesday - April 06, 2016

warm-up

450m run

then…

18 unbroken wall balls 

3x

WOD

3 rounds for time 

21 kb swings (53lbs/35lbs)

15 box jumps (24"/20")

9 clean & jerks (135lbs/95lbs)

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

Westside

Max Effort Upper

-Bench Press + Bands

guys = reds

girls = orange

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench 

1 set x 20 reps 

-JM Press

1 set x 20 reps 

-Laying Extensions 

50 reps 

-Push Ups 

50 reps

-Machine Extensions 

50 reps

-Face Pulls

50 reps 

-ABS 

Tuesday - April 05, 2016

warm-up

450m run 

then…

"Cindy"

WOD

For Time:

21 thrusters (95lbs/65lbs)

7 muscle ups 

15 thrusters

5 muscle ups 

9 thrusters 

3 muscle ups 

*sub for muscle ups are pull ups for those without muscle ups 

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

Westside

-Dynamic Effort Lower

-Box Squats 

60% + Bands

3 sets x 2 reps

-Sumo Pull

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 8 reps 

3 SUPER SET:

-8 Snatch Grip Extensions 

-8 Bad mornings 

-Blob Deads (as many reps as possible)

-Leg Curls 

-ABS

Saturday - April 02, 2016

warm-up

450m run

then....

5 spider-mans

6 pass throughout

7 inch worms 

WOD

"Isabel"

30 snatches (135lbs/95lbs)

for time 

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

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls 

-GHR's 

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 6 reps 

-Blob Deads

2 sets 

-Glute Bridges 

100 reps 

-ABS