Thursday - September 01, 2016

warm-up

450m run

then…

4 spider-mans

6 pass throughs 

8 dynamic toe touches

WOD 

For Time:

100m run

15 OHS

200m run

15 OHS

300m run

15 OHS

400m run

15 OHS 

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

Olympic

-Snatch 

2 reps @ 60%

2 reps @ 65%

2 reps @ 70%

2 reps @ 80%

Wednesday - August 31, 2016

Westside 

Max Effort Upper

-Bench Press + Chains 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps

-Triceps Machine 

3 sets 

-Face Pulls 

3 sets x 20 reps 

-ABS 

Tuesday - August 30, 2016

warm-up

450m run

then...

"Cindy"

WOD

For Time:

50 thrusters (95lbs/65lbs)

5 minutes rest 

40 thrusters (95lbs/65lbs)

4 minutes rest 

30 thrusters (95lbs/65lbs)

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

Westside 

-Box Squats 

60% + Bands 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

2 sets x 10 reps

-Snath Grip Extensions 

3 sets x 5 rep

-Blobs 

2 sets 

-Glute Bridges 

100 reps

-ABS

Saturday - August 27, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

1 power clean (135lbs/95lbs)

1 thruster (135lbs/95lbs)

1 shoulder to overhead (135lbs/95lbs)

15 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps 

Wednesday - August 24, 2016

warm-up

450m run

then...

50 wall balls 

WOD 

100 power cleans (135lbs/95lbs) 

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

Westside 

Max Effort Upper 

-Bench Press Reverse Grip

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Triceps Machine

4 sets 

-Machine Extensions 

2 sets x 20 reps 

-Machine Face Pulls 

2 sets x 20 reps 

-ABS 

Tuesday - August 23, 2016

warm-up

450m run

then...

"Cindy "

WOD

6 snatches (165lbs/115lbs)

8 snatches (155lbs/110lbs)

10 snatches (135lbs/95lbs)

12 snatches (115lbs/80lbs)

14 snatches (95lbs/65lbs) 

2 minutes rest between each set 

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

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 6 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS

Sunday - August 21, 2016

warm-up

450m run

then…

100m run 

4 spider-mans

:30 squat hold 

WOD 

EMOM 10 

2 power cleans 

*ascending weight 

score = final weight 

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

Westside 

Dynamic Effort Upper 

-Bench Press

1 set x 20 reps 

-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 

2 sets x 8 reps 

-Machine Extensions 

2 sets x 25 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS 

Saturday - August 20, 2016

warm-up

450m run

then…

lid warm-up 

WOD 

3 rounds for time 

10 wall balls (20lbs/14lbs)

20 overhead squats (95lbs/65lbs) 

*squat snatch into first OHS

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Bands  

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-3 Super Sets 

7 GHR's 

7 Snatch Grip Extensions 

50 Banded Good Mornings 

50 Glute Bridges 

-ABS

Thursday - August 18, 2016

warm-up

450m run

then…

50 toes to bar 

WOD 

3 rounds of 

AMRAP 3

over bar burpees 

rest 3 minutes between rounds 

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

Olympic

-Snatch 

4 sets x 1 rep @ 80% 

Wednesday - August 17, 2016

warm-up

450m run

then…

4 pass throughs 

5 spider-mans 

6 dynamic toe touches 

4x 

WOD 

3 rounds for time 

50 double unders 

10 clean & jerks (115lbs/80lbs)

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

Westside 

Max Effort Upper 

-Bench Press + Bands & Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

 2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 6 reps 

-Bent Over Rows 

30 reps 

-3 Super Sets 

20 Tricep Machine Dips 

20 Machine Press Downs 

20 Face Pulls 

-ABS 

Tuesday - August 16, 2016

warm-up

450m run

then…

"Cindy"

WOD 

"Randy"

75 power snatch (75lbs/55lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Glute Bridges 

100 reps 

-ABS 

Saturday - 13, 2016

warm-up

450m run

then...

8 - 100m runs 

WOD

EMOM 10

10 burpees

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

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3 reps

-Snatch Grip Extensions 

2 sets x 8 reps

-Blob Deads

2 sets 

-Glute Birdges 

100 reps

-Abs

Thursday - August 11, 2016

warm-up

450m run 

then...

3 putting on your pants

4 pass throughs 

:30 squat hold

WOD

6 clean & jerks (185/135)

8 clean & jerks (175/125)

10 clean& jerks (165/115)

12 clean & jerks (155/105)

14 clean & jerks (135/95)

2 minutes rest between sets

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

Olympic 

3 sets x 1 rep @ 65%

1 rep @ 75%

1 rep @ 85%

Wednesday - August 10, 2016

warm-up

450m run

then...

5 spider-mans 

6 pass throughs 

7 dynamic toe touches 

3x

WOD

3 rounds for time 

21 wall balls (20lbs/14lbs)

15 toes to bar

9 power snatch (135lbs/95lbs)

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

Westside

Max Effort Upper

-Bow Bar

-Outlaw Wide

1 set x 3 reps

-Double Pause

2 sets x 2 reps

-Close Grip

3 sets x 3 reps

-Laying Extensions

3 sets x 3 reps

-Triceps Machine

3 sets

-Bent Over Rows

30 reps

-ABS

Tuesday - August 9, 2016

warm-up

450m run

then...

"Cindy"

WOD

7 rounds on the 5 minute of: 

100m shuttle run (50x2) 

15 KB swings (53lbs/35lbs) 

100m shuttle run (50x2)

15 burpees 

100m shuttle run (50x2)

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

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 5 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Squats
2 sets x 20 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-Reverse Hypers 

2 sets x 25 reps 

-ABS 

Thursday - August 04, 2016

warm-up

450m run

then...

50 wall balls 

WOD

EMOM 10

1 Squat Snatch 

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

Olympic 

-Snatch 

1 rep @ ...

60%

65%

70%

75% 

Wednesday - August 03, 2016

warm-up

450m run

then...

5 pass throughs 

6 spider-mans 

:30 squat hold 

WOD

AMRAP 9

5 burpees 

4 power snatch (95lbs/65lbs)

3 pull ups 

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

Max Effort Upper 

-Bench Press + Chains 

-Outlaw Wide Bench 

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Laying Extensions 

4 sets x 20 reps 

-Kick Backs 

3 sets x 15 reps 

-Close Grip Bench 

2 sets x 12 reps 

-Weighted Dips

3 sets til failure 

-ABS 

Tuesday - August 02, 2016

warm-up

450m run 

then...

"Cindy" 

WOD

  50 air squats 

5 clean & jerks (205lbs/ 135lbs) 

40 air squats 

4 clean & jerks 

30 air squats 

3 clean & jerks 

20 air squats 

2 clean & jerks 

10 air squats 

1 clean & jerk

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

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 8 repS

-Snatch Grip Extensions 

2 sets x 7 reps 

-Blob Deads 

-Glute Bridges

100 reps

-ABS