Thursday - July 28, 2016

warm-up

450m run

then...

4 spider-mans 

5 inch worms 

6 pass throughs 

WOD

AMRAP 10

15 shoulder to overhead 

200m run 

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Olympic

-Snatch 

65% x 1 rep

70% x 1 rep

75% x 1 rep

80% x 1 rep

Wednesday - 27, 2016

warm-up

450m run 

then...

25 wall balls 

25 toes to bar 

WOD

12-9-6

squat snatch (135lbs/95lbs)

power clean (135lbs/95lbs)

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

Westside 

Max Effort Upper 

-Ballistic Bench Press 

-Outlaw Wide 

1 set x 6 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-Machine Face Pulls 

2 sets x 20 reps 

-ABS

Tuesday - July 26, 2016

warm-up

450m run

then...

Chest to bar "Cindy"

WOD

3 rounds for time 

15 kettlebell swing (53lbs/35lbs)

12 burpee

9 power snatch (95lbs/65lbs)

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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 

3 sets x 7 reps 

-Snatch Grip Extensions 

3 sets x 5 reps

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-ABS

Saturday - July 22, 2016

warm-up

450m run 

then...

6 pass throughs

5 putting on your pants 

:30 squat hold 

WOD

AMRAP 15 

3 power snatch 

6 push up 

9 squats 

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Westside 

Max Effort Lower

-Box Squats + Bands & Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHRs

3 sets x 5 reps + chains 

-Snatch Grip Extensions

3 sets x 4 reps 

-Blob Deads

-Glute Bridges

100 reps

-ABS

Wednesday - July 20, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

4 knee jumps 

WOD

AMRAP 5 

5 power cleans (95lbs/65lbs)

5 thrusters (95lbs/65lbs)

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

Westside 

Max Effort Upper 

-Bench Press + Bands  

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps 

-JM Press 

3 sets x 8 reps 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS 

Tuesday - July 19, 2016

warm-up

450m run 

then...

50 wall balls 

AMRAP 10

3 deadlifts (315lbs/225lbs)

1 round of "Cindy"

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

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 

-3 Super Sets Of 

7 GHR's 

7 Snatch Grip Extensions

50 Glute Bridges 

-Blob Deads 

2 sets 

-ABS 

Thursday - July 14, 2016

warm-up

450m run

then…

5 knee jumps 

100m run

30: squat hold 

WOD

200m run

10 squat cleans (135lbs/95lbs)

3 rounds for time 

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Olympic

-Snatch 

2 sets x 1 rep @ 65%

1 rep @ 70%

1 rep @ 75%

1 rep @ 80%

Wednesday - July 13, 2016

warm-up

450m run

then...

5 pass throughs 

5 spider-mans 

5 inch worms 

WOD

AMRAP 10

10 wall balls 

10 pull ups 

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

Westside

Max Effort Upper 

-Floor Press + Chains 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions

3 sets x 10 reps

-Roll Backs

3 sets x 6 reps 

-Machine Extensions 

2 sets x 20 reps

-Face Pulls 

2 sets x 20 reps 

-ABS 

Tuesday - July 12, 2016

warm-up

450m run

then...

"Cindy"

WOD

11-9-7

Over bar burpees 

OHS (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

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions
3 sets x 6 reps

-Glute Bridges 
100 reps

-Blob Deads

-ABS

Saturday - July 02, 2016

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 10 

3 power cleans (185lbs/135lbs)

6 pull ups

9 push ups 

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps 

*straight weight

-GHR's 

3 sets x 5 reps

-Snatch Grip Extensions

2 sets x 5 reps

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS