warm-up
450m run
then...
10 pass throughs
10 sprider-mans
wall walks
WOD
75 squat cleans
For Time
For Time
Friday, December 29, 2017
Wednesday - December 27, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 push ups
15 air squats
400m run
4 rounds in 12:00 or complete 5 rounds
Tuesday - December 26, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 rounds
9 thrusters
9 burpees
------------------------------------------------------
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 3 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
December 23, 2017
warm-up
450m run
then...
4 spider-mans
6 inch worms
8 pass throughs
WOD
4 squat cleans
8 kb swings
100m run
AMRAP 8
------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Thursday - December 21, 2017
warm-up
450m run
then...
50 toes to bar
WOD
15 box jumps
400m run
4 rounds for time
----------------------------------------------------
Olympic
-Snatch
5 @ 75%
3 @ 80%
1 @ 86%
Wednesday - December 20, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 clean & jerks (135lbs/95lbs)
10 over bar burpees
3 rounds for time
Tuesday - December 19, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 power cleans
6 pull ups
9 push 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 rep
-GHR's
3 sets x 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Friday, December 15, 2017
Thursday - December 14, 2017
warm-up
450m run
then...
50 flutter kicks
WOD
10 power snatch
10 wall balls
5 rounds for time
Wednesday - December 13, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 power cleans
10 burpees
200m run
5 rounds for time
Monday, December 11, 2017
Tuesday - December 12, 2017
warm-up
450m run
then...
"Cindy"
WOD
10 kb swings
10 burpees
200m run
5 rounds for time
-----------------------------------------------------------------------
Westside
-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
-45 Degree Deads
3 sets x 8 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Saturday, December 9, 2017
Saturday - December 09, 2017
warm-up
450m run
then...
8-100m runs
WOD
10 wall balls
10 burpees
5 rounds for time
----------------------------------------------------------------------------
Westside
-Box Squats + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Snatch Grip Extensions
3 sets x 7 reps
-Leg Curls
-ABS
Thursday - December 07, 2017
warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 5
squat cleans (135lbs/95lbs)
-------------------------------------------------------------
Olympic
-Hang Squat Snatch + Full Snatch
work up to a heavy weight
bar must stay in hands for both lifts
Thursday, December 7, 2017
Wednesday - December 06, 2017
warm-up
450m run
then...
50 wall balls
WOD
AMRAP 7
11 deadlifts
100m run
Tuesday - December 05, 2017
warm-up
450m run
then...
"Cindy"
WOD
15 shoulder to overhead (75lbs/55lbs)
200m run
AMRAP 12
--------------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Bands
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 3 reps
-Snatch Grip Extensions
3 sets x 3 reps
-KB Box Squats
1 set x 75 reps
-Blob Deads
-Leg Press
-ABS
Saturday, December 2, 2017
Saturday - December 02, 2017
warm-up
450m run
then...
4 spider-man
5 pass throughs
6 inch worms
WOD
AMRAP 12
25 burpees
400m run
50 air squats
10 box jumps
25 burpees
-------------------------------------------------
Westside
Max Effort Lower
-Box Squats
Bow Bar + Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 5 reps
-KB Box Deads
2 sets x 20 reps
-Blob Deads
-ABS
Wednesday, November 29, 2017
Thursday - November 30, 2017
warm-up
450m run
then...
50 toes to bar
WOD
15-20-25
sit ups
shoulder to overhead (135lbs/95lbs)
front squats (135lbs/95lbs
----------------------------------------------------------------
Olympic
1 set x 10 reps @ 50%
1 set x 5 reps @ 55%
Then..
1 rep @ ...
75%
80%
85%
90%
95%
Wednesday - November 29, 2017
warm-up
450m run
then...
5 pass throughs
6 Spider-Man's
7 inch worms
WOD
20 wall balls
10 burpees
5 rounds for time
Monday, November 27, 2017
Tuesday - November 28, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 Rounds for time
10 power cleans
100m run
-------------------------------------------------------
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 7 reps
-Snatch Grip Extensions
2 sets x 20 reps
-KB Box Squats & Deadlift
2 sets x 20 reps
-Blob Deads
-Leg Press
-ABS
Saturday - Novmeber 25, 2017
warm-up
450m run
then...
"Cindy"
WOD
AMRAP 10
10 kb swings
10 goblet squats
10 burpees
100m run
--------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Bands
2 reps
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 6 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Thursday, November 23, 2017
Thursday - November 23, 2017
HAPPY THANKSGIVING!!!
Olympic
-Snatch
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 82%
1 rep @ 84%
-Front Squats
5 sets x 2 reps
Wednesday - November 22, 2017
warm-up
450m run
then...
50 toes to bar
WOD
8 burpee box jump overs
200m run
5 rounds for time
---------------------------------------------------
Westside
-Bench + Bands
10 sets x 3 reps
Tuesday - November 21, 2017
warm-up
450m run
then...
50 wall balls
WOD
5 rounds for time
8 power cleans
8 over bar burpees
15 air squats
400m run
---------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
6 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 8 reps
-Blob Deads
-Leg Press
-ABS
Saturday - November 18, 2017
Westside
Max Effort Lower
-Box Squats
Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 3 reps
-Blob Deads
-Leg Press
-ABS
Thursday - November 16, 2017
warm-up
450m run
then...
5 spider-mans
4 inch worms
3 putting on your pants
WOD
AMRAP 8
8 power cleans
8 wall balls
---------------------------------------------------
Olympic
-Snatch
3 reps @...
65%
75%
85%
87%
Wednesday - November 15, 2017
warm-up
450m run
then...
50 toes to bar
WOD
150 wall balls
for time
---------------------------------------------------
Westside
Max Effort Upper
-Bench + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
2 sets x 4 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-Machine Extensions
3 sets x 20 reps
-ABS
Tuesday - November 14, 2017
warm-up
450m run
then...
50 wall balls
WOD
5 power snatch
200m run
15 air squats
5 rounds for time
---------------------------------------------------
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 4 reps
-Snatch Grip Extensions
3 sets x 8 reps
-Blob Deads
-Leg Press
-ABS
Sunday, November 5, 2017
Sunday - November 12, 2017
warm-up
450m run
then…
8-100m runs
WOD
EMOM 10
1 power clean
-----------------------------------------
Westside
Dynamic Effort Lower
-Bench
10 sets x 2 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
9 sets x 3 reps
-100 Push ups
-Machine Extensions
2 sets x 20 reps
-Face Pulls
2 sets x 20 reps
-ABS
Saturday - November 11, 2017
450m run
then…
"Cindy"
WOD
5 thrusters
10 burpees
5 rounds for time
----------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Dynamic Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-3 Super Sets
3 GHR's
7 Snatch Grip Extensions
15 Back Extensions
-Blob Deads
-ABS
Thursday - November 09, 2017
warm-up
450m run
then…
4 spider-mans
5 inch worms
6 pass throughs
WOD
5 clean & jerks
5 snatches
5 squat cleans
5 squat snatches
3 rounds for time
-----------------------------------------------
Olympic
15 sets x 1 rep @ 70%
Wednesday - November 08, 2017
warm-up
450m run
then…
50 flutter kids
WOD
10 kb swings
10 pull ups
5 rounds for time
--------------------------------------------------
Westside
-Bench + Bands
10 sets x 3 reps
-Laying Extensions
3 sets x 8 reps
-Bent Over Rows
30 reps
-Dips On Bar
-Machine Extensions
2 sets x 20 reps
-Face Pulls
50 reps
-ABS
Tuesday - November 07, 2017
warm-up
450m run
then…
50 wall balls
WOD
AMRAP 7
10 front squats (135lbs/95lbs)
10 sit ups
------------------------------------------------------------------
Westside
Dynamic Effort Lower
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
2 sets x 15 reps
-KB Box Deads
2 sets x 10 reps
-Blob Deads
3 sets
-ABS
Saturday - November 04, 2017
warm-up
450m run
then…
4 spider-mans
5 inch worms
6 pass throughs
WOD
10 clean & jerks
10 over bar burpees
300m run
3 rounds for time
---------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 1 rep
ABS
Thursday - November 02, 2017
warm-up
450m run
then…
"Cindy"
WOD
7 clean & jerks
100m run
AMRAP 6
-------------------------------------------------
Olympic
-Snatch
3 sets x 1 rep @…
60%, 65%, 70%, 75%
Wednesday - November 01, 2017
warm-up
450m run
then…
50 toes to bar
WOD
100 wall balls
------------------------------------------
Westside
Max Effort Upper
-Bench + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
2 sets x 2 reps
-Laying Extensions
2 sets x 10 reps
-Bent Over Rows
9 sets x 3 reps
-ABS
Tuesday - October 24, 2017
warm-up
450m run
then…
50 wall balls
WOD
4 pull ups
5 clean & jerks
6 over bar burpees
6 rounds for time
--------------------------------------------------------
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
-45 degree reads
2 sets x 12 reps
-Blob Deads
-ABS
Saturday, October 28, 2017
Saturday - October 28, 2017
warm-up
450m run
then...
8-100m runs
WOD
30 squat clean thrusters
For Time
--------------------------------------------------
Westside
Max Effort Lower
-Box squats + Bands + Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHRs
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Blob Deads
-Leg Press
-ABS
Thursday - October 26, 2017
warm-up
450m run
then...
"Cindy"
WOD
5 power snatch
100m run
5 power snatch
200m run
5 power snatch
300m run
5 power snatch
400m run
5 power snatch
800m run
For Time
-------------------------------------------------------
Olympic
-Snatch
15 sets x 1 rep @ 70%
Wednesday - October 24, 2017
warm-up
450m run
then...
50 toes to bar
WOD
10 kb swings
10 burpees
AMRAP 7
Tuesday - October 24, 2017
warm-up
450m run
then...
50 wall balls
WOD
10 cleans
100m run
5 rounds for time
-------------------------------------------------
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
-3 super sets
4 GHRS
8 Snatch Grip extensions
-Blob Deads
-Leg Press
-ABS
Saturday - October 21, 2017
warm-up
450m run
then...
4 spider-mans
6 pass throughs
9 inch worms
WOD
10 clean & jerks
10 burpee pull ups
4 rounds for time
-------------------------------------------
Westside
Dynamic Effort Lower
-Anderson Back squat
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR
3 sets x 10 reps
-Blob Deads
-Leg Press
-ABS
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