Thursday - September 29, 2016

warm-up

450m run

then...
50 toes to bar

WOD 

12-9-6
Power cleans (135lbs/95lbs)
Wall balls (20lbs/14lbs)

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Olympic 

-Snatch 

max off 2 mats

Wednesday - September 28, 2016

warm-up

450m run

then...

4 spider-mans 

4 pass throughs 

4 inch worms 

WOD 

AMRAP 7 

7 power snatch 

7 burpees

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Westside 

Max Effort Upper 

-Pin Press

-Outlaw Wide 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench

3 sets x 3 reps

-Laying Extensions 

3 sets x 5 reps

-Underhand Bent Over Rows 

3 sets x 9 reps

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps 

-ABS 

Tuesday - September 27, 2016

warm-up

450m run

then…

toes to bar "Cindy"

WOD 

7 squat clean thrusters (175lbs/125lbs)

7 pull ups 

3 rounds for time 

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Westside

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 reps

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 5 reps 

-Blob Deads 

2 sets 

-ABS 

Saturday - September 23, 2016

warm-up

450m run

then...

6 pass through 

7 spider-mans 

8 dynamic toe touches 

WOD

1 deadlift 

1 power clean

1 jerk 

1 over bar burpee 

30 rounds for time (135lbs/95lbs)

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Westside 

Max Effort Lower 

-Fifty Iron Man 

-Conventional Pulls

3 sets x 1 rep

-GHR'S

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 7 reps

-Walking Lunges 

2 sets x 100m 

-ABS 

Wednesday - September 21, 2016

warm-up

450m run

then...

5 wall balls 

5 toes to bar 

5x 

WOD

300m run

30 push press (95lbs/65lbs)

3 rounds

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

Westside

Max Effort Upper 

-Bench 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Bent Over Rows 

9  sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-Maxhine Face Pulls

3 sets x 20 reps 

-ABS

Tuesday - September 20, 2016

warm-up

450m run

then…

"Cindy"

WOD

100ft over head walking lunges (45lb/25lb)

20 box jumps

3 rounds for time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 reps 

Conventional Pulls 

3 sets x 1 rep 

-Dimmels 

3 sets x 20 reps 

-GHR's 

3 sets x 5 reps 

-ABS

Thursday - September 15, 2016

warm-up

450m run 

then...

50 wall balls 

WOD 

7 pulls ups 

10 power cleans (135lbs/95lbs)

3 rounds for time 

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

Olympic

-Snatch 

2 reps @ 65%

2 reps @ 75%

1 reps @ 85%

Wednesday - September 14, 2016

warm-up

459m run 

then...

Toes to bar "Cindy" 

WOD 

21-15-9

OHS (115lbs/80lbs)

burpee pull ups 

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Westside

Max Effort Upper

-Bow Bar / Axle Bar 

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench 

2 sets x 3 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows 

30 reps

-Machine Extensions

2 sets x 25 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS

Tuesday - September 13, 2016

warm-up

450m run

then...

"Cindy"

WOD

For time 

15 squat cleans (155lbs/105lbs)

12 Thrusters 

9 Clean & Jerks 

5 minutes rest 

Then...

AMRAP 8 

4 lateral over bar burpees 

2 hang power cleans (205lbs/145lbs)

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

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 4 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Squats 

2 sets x 25 reps 

-Blob Deads 

2 sets 

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS 

Saturday – September 10, 2016

Warm-up 

450m run

then…

50 toes to bar 

WOD

EMOM 10 

8 snatches

16 air squats

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 Westside 

Max effort lower

-Box squat + heavy bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-3 SuperSets 

8 GHR's

8 Snatch Grip Extensions 

50 Glute Bridges 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

-Abs

September 08, 2016

warm-up

450m run

then...

5 spider-mans

6 pass throughs

7 inch worms

WOD

21-15-9

Wall balls 

Clean & jerks (95lbs/65lbs)

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

Olympic

-Snatch

Off blocks

Wednesday - September 07, 2016

warm-up

450m run

then...

50 wall balls 

WOD

8 pull ups 

12 power snatches (115lbs/80lbs) 

4 rounds for time 

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

Westside

Max Effort Upper 

-Pin Press 

-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 7 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Triceps Machine 

4 sets 

-Machine Extensions

2 sets x 20 reps 

-Face Pulls 

2 sets x 25 reps 

-ABS

Tuesday - September 06, 2016

wamr-up

450m run 

then...

"Cindy"

WOD

On the 2 minutes for 20 minutes 

1 squat clean + front squat + 1 jerk 

Then...

AMRAP 5 

Squat clean & Jerk (185lbs/135lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 1 rep

-Sumo Pulls 

6 sets x 1 reps 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-Abs