Thursday - June 30, 2016

warm-up

450m run

then...

4 putting on your pants 

5 spider-mans 

6 pass throughs 

WOD

AMRAP 7

7 lateral burpees

7 hang power snatch (75lbs/45lbs)

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Olympic

-Snatch 

4 sets x 1 rep @ 70%

1 rep @ 80%

1 rep @ 85%

Wednesday - June 29, 2016

warm-up

450m run

then... 

50 toes to bar 

WOD

AMRAP 10 

10 wall balls (20lbs/14lbs) 

8 KB swings (53lbs/35lbs)

6 snatches (135lbs/95lbs)

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

Westside 

Max Effort Upper

-Bow Bar 

-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 3 reps 

-Bent Over Rows

4 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-Face Pulls 

2 sets x 20 reps

-ABS 

Tuesday - June 28, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 5

hang squat clean & jerk (135lbs/95lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squat

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

2 sets x 8 reps

-Blob Deads 

2 sets 

-KB Box Squats 

2 sets x 20 reps

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS

Saturday - June 25, 2016

warm-up

450m run 

then... 

5 air squats 

5 inch worms 

5 spider-mans 

WOD

For time 

21 clean grip snatches (95lbs/65lbs)

100m run 

15 clean grip snatches (95lbs/65lbs)

100m run

9 clean grip snatches (95lbs/65lbs)

100m run 

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-KB Box Squats 

3 sets x 20 reps 

-Blob Deads 

2 sets 

-Wagon Wheels 

-Leg Curls 

-ABS 

Thursday - June 23, 2016

warm-up

450m run

then...

4 knee jumps 

4 Spider-Man's 

4 pass throughs 

WOD

10 rounds for total load

1 squat clean + 1 front squat + 1 jerk 

Not For Time

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

Olympic 

-Snatch 

3 reps @ 65%

2 reps @ 70%

1 rep @ 75% 

1 rep @ 80% 

1 rep @ 85%

Wednesday - June 22, 2016

warm-up

450m run

then...

50 wall balls

WOD 

3 rounds for time 

9 thrusters (95/65)

9 over bar burpees 

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

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 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

4 sets x 3 reps 

-3 Super Sets of 

20 face pulls 

20 machine extensions 

-ABS 

Tuesday - June 21, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 8

5 power cleans (135lbs/95lbs)

6 toes to bar 

7 push ups 

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

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 7 reps 

-Blob Deads

2 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS

Thursday - June 16, 2016

warm-up

450m run

then...

5 Spider-Man's 

5 pass throughs 

:39 squat hold

WOD

AMRAP 10 

5 snatches (95lbs/65lbs)

10 pull ups 

100m run 

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

Olympic

-Snatch 

2 reps @ 60%

2 reps @ 70%

2 reps @ 80%

Wednesday - June 15, 2016

warm-up

450m run

then...

60 wall balls 

WOD

21-15-9

Power clean (135lbs/95lbs)

Push ups 

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

Westside 

Max Effort Upper

-Pin press

-Outlaw 

1 set x 6 reps

-Double pause 

2 sets x 2 reps

-Close grip 

2 sets x 5 reps

-Laying extensions 

3 sets x 6 reps

-Bent over rows 

9 sets x 3 reps

-Face pulls 

2 sets x 25 reps

-Machine extensions 

2 sets x 25 reps

-ABS

Tuesday - June 14, 2016

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7 

7 front squats (135lbs/95lbs

7 sit 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 x 5 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

2 sets 

-Glute Bridges 

100 reps

-ABS

Tuesday - June 07, 2016

warm-up

450m run

then...

"Cindy"

WOD

3 snatches (135lbs/95lbs)

5 burpees 

5 rounds for time 

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

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 

-GHR's 

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blobs 

2 sets 

-ABS 

Thursday - June 02, 2016

warm-up

450m run

then...

4 knee jumps

4 spider-mans 

4 pass throughs 

WOD

1 power snatch (135lbs/95lbs)

1 squat snatch (135lbs/95lbs)

15 rounds for time 

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

Olympic

2 reps @ 65% 

2 reps @ 75% 

1 rep @ 80%

1 rep @ 85%

If it feels good 

1 rep @ 90%