Wednesday - November 30, 2016

warm-up

450m run

then…

5 spider-mans

5 dynamic toe touches 

5 pass throughs 

WOD

"DT"

5 rounds for time 

12 deadlifts 

9 hang power clean 

6 push jerk 

*athlete choose weight 

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

Westside

Max Effort Upper 

-Bench Press 

-Medium Grip Bench 

1 set x 6 reps 

-Double Pause (Outlaw Grip) 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

30 reps 

-Triceps Machine 

3 sets 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - November 29, 2016

warm-up

450m run

then…

"Cindy"

WOD 

20 wall balls (20lbs/14lbs)

7 snatch (135lbs/95lbs)

20 wall ball (20lbs/14lbs)

7 snatch (155lbs/105lbs)

20 wall ball (20lbs/14lbs)

7 snatch (185lbs/135lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats 

12 sets x 2 reps 

50% + Bands 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt shrugs 

3 sets 

-Snatch grip

8-12 reps 

-45 degree

2 sets x 3 reps

-ABS

Saturday - November 25, 2016

warm-up

450m run

then…

50 wall balls 

WOD

5 pull ups 

10 push ups

10 clean & jerks 

3 rounds for time (155lbs/105lbs)

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 

5 sets x 1 rep

-Sweatt Rows

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

2 sets x 10 reps  

-45 Degree Deadlifts 

-Blob Deads

Tuesday - November 22, 2016

warm-up

450m run

then

"Cindy"

WOD

21-15-9

Overhead Squats (115lbs/80lbs)

Handstand Push Ups

Burpee Pull-Ups

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

Westside

Dynamic Effort Lower 

-Box Squats + Bands

6 sets x 2 reps 

Low Box 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

5 sets x 1 rep 

-Sweatt Rows

3 sets 

- 45 degree Deadlift

-Blob Deads 

-ABS 

Wednesday - November 16, 2016

warm-up

450m run

then…

4 spider-man 

5 pass throughs 

6 putting on your pants 

9-15-21 

Overhead Squats (95lbs/65lbs)

Chest to Bar Pull ups 

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

Westside 

Max Effort Upper 

-Foam Bench 

-Outlaw Wide 

1 set x 3 reps 

*1 board

-Double Pause 

2 sets x 2 reps 

-Seated Press

-Laying Extensions 

3 sets x 10 reps 

-3 Super Sets Of 

Triceps Machine HEAVY 

Dips 

-Bent Over Rows 

9 sets x 3 reps 

*heavy 

-Matt Wenning Side Lat Exercise 

-GHD Sit Ups 

-AB Wheel 

Tuesday- November 15, 2016

warm-up

450m run

then…

"Cindy"

WOD

5 rounds for time 

15 ab mat sit ups 

5 cleans (heavy)

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

Westside

Dynamic Effort Lower 

-Box Squats + Bands

5 sets x 5 reps

low box

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

*heavy 

-Free Squats 

-Sweatt Rows

-3 Super Sets Of…

8 snatch grip extensions 

25 back extensions 

-Blob Deads 

-ABS

Sunday - November 13, 2016

warm-up

450m run

then…

8 pass throughs 

8 dynamic toe touches

WOD

Max Rounds in 3 minutes 

3 power snatch 

6 push ups 

9 squats 

*1 minute rest. Repeat 5x 

Saturday - November 12, 2016

warm-up

450m run

then…

50 wall balls 

WOD

3 rounds for time 

400m run

12 power snatch (115lbs/80lbs)

Thursday - November 10, 2016

warm-up

450m run

then…

4 spider-mans

5 pass throughs 

6 dynamic toe touches 

WOD

21-15-9

clean & jerks (115lbs/80lbs)

over bar burpees

Wednesday - November 09, 2016

warm-up

450m run

then…

50 toes to bar

WOD

8 - 200m sprints 

*2mintues rest in between 

Tuesday - November 08, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time

400m sprint 

20 wall balls (20lbs/14lbs)

Sunday - November 06, 2016

warm-up

450m run

then…

8- 100m runs

WOD

AMRAP 9

3 snatches (135lbs/95lbs) 

6 over bar burpees

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

Westside

Dynamic Effort Lower 

-Bench Press 

1 set x 20 reps

-Outlaw

1 set x 3 reps

-Double Pause

2 sets x 2 reps

-Close Grip 

3 sets x 3 reps 

-Laying Extensions

3 sets x 5 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

Saturday - November 05, 2016

warm-up

450m run

then…

5 toes to bar 

5 dynamic toe touches 

8x 

WOD

AMRAP 10

5 push ups 

10 sit ups

15 air squats 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls

5 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

Thursday - November 03, 2016

warm-up

450m run

then…

4 spider-mans

4 inch worms 

4 pass throughs 

WOD 

EMOM 10 

2 power snatch 

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

Olympic 

-Snatch 

work up to around 80%

Wednesday - November 02, 2016

warm-up

450m run 

then…

50 wall balls

WOD

5 rounds for time 

3 snatches (135lbs/95lbs)

5 burpees

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

Westside 

Max Effort Upper

-Bow Bar

-Outlaw 

3 sets x 1 rep

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 2 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rosws

9 sets x 3 reps

-Face Pulls 

3 sets x 20 reps

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - November 01, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 7

7 front squats (135lbs/95lbs)

7 sit ups 

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

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 reps

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

-Glute Bridges 

100 reps

-ABS

Saturday - October 29, 2016

warm-up

450m run

then…

ladders

Partner WOD

450m run

30 wall balls 

30 overbar burpees

30 clean & jerks (135lbs/95lbs)

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

Westside

Max Effort Lower

-Box Squats + Bands & Chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps 

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

-ABS

Thursday - October 27, 2016

warm-up

450m run

then…

50 wall balls

WOD 

AMRAP 5

5 power cleans (95lbs/65lbs)

5 shoulder to overhead

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

Olympic

-Max Power Snatch