Tuesday - February 28, 2017

warm-up

450m run

then…

"Cindy"

WOD

30 clean grip snatches 

For Time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

8 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sweatt Shrugs 

3 sets 

-45 Degree Deads 

3 sets x 9 reps 

-Leg Press 

3 sets x 10-20 reps 

-Blob Deads 

-Lunges 

-Leg Curls 

200 reps 

-ABS

Saturday - February 25, 2017

warm-up

450m run

then…

50 wall ball 

WOD

AMRAP 10 

5 thruster back squats 

200m run

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

Westside 

Max Effort Lower 

-Box Squats 

SSB/Cambered + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 

-GHR's

3 sets x 6 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats 

3 sets x 20 reps 

-Blob Deads 

-Lunges 

-Leg Press 

-ABS 

Wednesday - February 22, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

"Helen"

3 rounds for time 

400m run

21 kb swings 

12 pull ups

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

Westside 

Max Efforr Upper 

-Pin Press 

-Outlaw 

1 set x 6 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions 

4 sets x 4 reps 

-Bent Over Rows 

3 sets x 8 reps 

-Push Ups 

100 reps

-Machine Dips 

50 reps

-Machine Press Downs 

50 reps

-Face Pulls 

50 reps 

-ABS 

Tuesday - February 21, 2017

warm-up

450m run

then...

"Cindy"

WOD 

15-12-9

 clean & jerks (135lbs /95lbs) 

 burpees 

 box jumps 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

4 sets no box raw 

4 sets w/box 

4 sets no box w/briefs

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls

3 sets x 1 re

-Sweat Shrugs 

3 sets x 4 reps 

-45 Degree Deads 

2 sets x 12 reps 

-Blob Deads 

-Leg Press 

-Lunges 

-ABS

Saturday - February 18, 2017

warm-up

450m run

then...

50 wall balls

WOD

AMRAP 10
7 power cleans (135lbs/95lbs)
7 burpees 

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

Westside 

Max Effort Lower

-Box squats + Bands 

-Sumo Pulls + chains 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Squats 

3 sets x 20 reps 

-Blob Deads 

-Lunges 

2 sets 

-Leg Press

3 sets 

-ABS 

Thursday - February 16, 2017

warm-up

450m run

then...

4 pass throughs 

5 inch worms 

6 Spider-Man's 

WOD

EMOM 10 

5 snatches 

5 push ups 

5 air squats 

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

Olympic 

-Snatch 

Work up to 86%

Tuesday - February 14, 2017

warm-up

450m run

then...

"Cindy"

WOD

Heavy "Grace"

30 clean & jerks for Time

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

Westside 

Dynamic Effort Lower

-Box Squats 

6 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-Sweatt Shrugs 

3 sets x 3 reps 

-GHR's 

3 sets x 4 reps

-45 Degree Deads 

3 sets x 5 reps

-Blob Deads 

-Leg Press

-Lunges 

-ABS

Saturday - February 11, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

Heavy "Grace"

30 clean & jerks 

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

Westside 

Max Effort Lower

-Box squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHRS

3 sets x 6 reps

-Snatch Grip Extensions

3 sets x 12 reps

-Blob Deads 

-Lunges 

-Leg Press 

3 sets x 20-50 reps

-ABS

Wednesday - February 08, 2016

warm-up

450m run

then...

50 wall balls

WOD

For Time

15 squat clean (155lbs/105lbs)

12 thrusters (155lbs/105lbs)

9 clean & jerks (155lbs/105lbs)

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

Westside

Max Effort Upper

-Bench + Bands & Chains

-Outlaw Wide Bench 

1 set x 6 reps

-Double Pause

2 sets x 2 reps

-Close Grip

2 sets x 2 reps

-Laying Extensions 

3 sets x 4 reps

-Bent Over Rows 

30 reps

-Machine Dips

3 sets x 10 reps

-Side Lat Pull downs 

3 sets x 20 reps

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS

Tuesday - February 07, 2017

warm-up

450m run

then...

10-100m sprints

WOD

AMRAP 10
3 deadlifts (325lbs/225lbs)
1 round of "Cindy"

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

Westside 

Dynamic Effort Lower 

Box Squats 

55% + Bands 

8 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep

-Conventionals 

3 sets x 1 rep 

-Sweat Shrugs 

5 sets x 3 reps

-45 Degree Deads 

3 sets x 8 reps 

-Blob Deads

-Lunges 

-Leg Press

-ABS