Saturday - January 28, 2016

warm-up

450m run

then...

50 toes to bar 

WOD

21-15-9

Wall balls 

Cleans 

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

Westside 

Max Effort Lower

-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads 

-Lunges 

-Leg Press

Thursday - January 26, 2016

warm-up

450m run

then…

10 dynamic toe touches

6 spider-mans

4 pass throughs 

WOD

In Teams Of 2 Complete

50 power cleans (135lbs/95lbs)

50 OHS (135lbs/95lbs)

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

Olympic 

-Snatch 

15 sets x 1 rep @ 75%

Wednesday - January 25, 2016

warm-up

450m run

then…

50 wall balls

WOD 

9 thrusters 

9 pull ups 

5 rounds for time 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide  

1 set x 6 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

30 reps

-Side Lat Pull Downs 

3 sets x 30 reps 

-Triceps Machine 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS 

Tuesday - January 24, 2016

wamr-up

450m run

then…

"Cindy"

WOD

5 rounds 

20 push ups 

200m run

*2 minutes rest between rounds 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + bands 

6 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-45 Degree Deads 

-Lunges 

-Leg Press

-ABS 

Thursday - January 19, 2016

warm-up

450m run

then…

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

EMOM 10

2 power snatch 

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

Olympic

-Snatch 

2 reps @ 65%

2 reps @ 75%

2 reps @ 85-90%

Wednesday - January 18, 2016

warm-up

450m run

then…

50 wall balls 

WOD

5 rounds for time 

3 snatches (135lb/95lbs)

5 burpees

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

Westside 

Max Effort Upper

-Bow Bar Bench

-Outlaw Wide Bench 

3 sets x 1 rep Paused

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 3 reps 

-ABS

Tuesday - January 17, 2016

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7

7 front squats (135lbs/95lbs)

7 sit ups 

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

8 sets x 2 rep

-Sumo Pulls

9 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

-Leg Press

50 reps

-ABS

Saturday - January 14, 2015

warm-up

450m run

then…

walking lunge

WOD

27-21-15-9

wall balls (20lbs/14lbs)

clean & jerks (95lbs/65lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

Bow Bar / SSB + Heavy Bands

-Sumo Pull

-Conventionals 

*straight weight*

-Snatch Grip Extensions 

3 sets x 3 reps

-Lunges

-SSB Box Squats 

-Leg Press 

-ABS

Wednesday - January 11, 2016

warm-up

450m run

then…

4 dynamic toe touches 

4 air squats 

4 spider-mans  

WOD

50 burpee box jumps 

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

Westside 

Max Effort Upper 

-Bench 

-Mid Grip 

-Double Pause 

-Close Grip Bench 

-Laying Extensions 

-Bent Over Rows 

-3 Supers Sets 

10 triceps machine

20 machine extensions 

30 face pulls 

-ABS

Tuesday - January 10, 2016

warn-up

450m run

then…

"Cindy"

WOD

21-15-9 

power clean (135lbs/95lbs)

push ups 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

12 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt Shrugs 

3 sets 

-GHR's

3 sets x 7 reps 

-45 Degree Deads

-Lunges

-ABS

Thursday - Janurary 05, 2016

warm-up

450m run

then…

4 spider-mans

5 inch worms

6 pass throughs

WOD

AMRAP 7 

7 kettle bell swings

7 burpees

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

Olympic 

-Snatch 

work up to 85-90%

Wednesday - Janurary 04, 2016

Westside 

Max Effort Upper 

-Bench Press + Heavy Bands

-Mid Grip Bench 

1 set x 6 reps 

-Double Pause Bench 

2 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 

-ABS 

Tuesday - January 03, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 5 

Squat Clean (110lbs/165lbs)

Jerk 

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

Westside 

Dynamic Effort Lower 

-Box Squats

60% + Bands

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt Shrugs 

-45 Degree Deads 

3 sets x 7 reps 

-Dumbbell Lunges 

-Leg Press 

3 sets x 50 reps 

-ABS