Wednesday - March 29, 2017

warm-up

450m run

then…

4 spider-mans 

4 knee jumps 

:30 squat hold 

WOD

21-15-9 

kb swings (53lbs/35lbs)

thrusters (95lbs/65lbs)

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

Westside 

Max Effort Upper

-Bench Press + Heavy Bands

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

3 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 3 reps

-Bent Over Rows

30 reps

-Machine Dips 

2 sets x 10 reps

-Machine Extensions 

2 sets x 20 reps 

-FacePulls 

2 sets x 20 reps 

-ABS 

Tuesday - March 28, 2017

warm-up

450m run

then…

50 wall balls

WOD 

15 power snatch 

15 squat snatch 

For Time (135lbs/95lbs)

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

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

-45 Degree Deads 

3 sets x 8 reps 

-Blob Deads 

-Lunges

-Leg Press

-ABS

Saturday - March 25, 2017

warm-up

450m run

then...

50 wall balls

WOD

AMRAP 4

4 hang power cleans (95lbs/65lbs) 

4 over bar burpees 

Rest 4 minutes then repeat

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

Weatside

Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls + Chains 

-Conevntional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 6 reps

-Blob Dead 

-Lunges 

-Leg Press 

--ABS

Wednesday - March 22, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

100 air squats

25 shoulder to overhead

2 rounds for time

155lbs/110lbs

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

Westside 

Max Effort Upper

-Bench Into Foam + Chains 

-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 4 reps

-Bent Over Rows 

3 sets x 9 reps 

-Mahine Dips 

2 sets x 20 reps

-Mahchine Extensions 

2 sets x 20 reps

-Machine Face Pulls

2 sets x 20 reps

-ABS 

Tuesday - March 20, 2017

warm-up

450m run

then…

4 spider-mans 

6 inch worms 

4 knee jumps 

WOD

80 wall ball shots 

800m run

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

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

-Sweatt Shrugs 

3 sets

-45 Degree Deads

4 sets x 8 reps 

-KB Box Squats

3 sets x 25 reps 

-Blob Deads

-Leg Press 

-Lunges 

-ABS

Wednesday - March 15, 2017

warm-up

450m run

then...

4 Spider-Man's 

6 pass throughs 

8 dynamic toe touches 

WOD

2 rounds 

50 wall balls (20lbs/14lbs)

5 clean & jerks (225lbs/155lbs) 

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

Westside 

Max Effort Upper

-Bench Press + Bands 

-Outlaw Wide

1 set x 6 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps

-Bent Over Rows 

30 reps

-Machine Dips 

3 sets x 10 reps

-Machine Extensions 

2 sets x 20 reps

-FacePulls 

100 reps

-ABS 

Tuesday - March 14, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

21-15-9 

deadlifts (225lbs/155lbs)

thrusters (95lbs/65lbs)

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

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 

-45 degree deads 

3 sets x 4 reps

-KB Box squats

2 sets x 50 reps

-Leg Press

-Blob Deads

-Lunges 

-ABS

Saturday - March 10, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

15-12-9

wall balls (20lbs/14lbs)

thrusters (75lbs/45lbs)

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

Westside 

Max Effort Lower

-Box Squats + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions 

3 sets x 4 reps

-Lunges 

-Leg Press 

-Blob Deads 

-ABS

Wednesday - March 08, 2017

warm-up

450m run

then...

4 knee jumps 

4 pass throughs 

4 spider-mans

WOD

30 Barbell Burpee Squat Clean Thrusters (135lbs/95lbs)

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

Westside 

Max Effort Upper

-Push Up w/bands 

-Outlaw Wide 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps

-Close Grip

3 sets x 3 reps 

-Laying Extensions 

4 sets x 5 reps

-Bent Over Rows 

3 sets x 9 reps

-Machine Dips 

3 sets x 20 reps 

-Machine Extensions 

2 sets x 20 reps 

-Machine Facepulls 

2 sets x 20 reps

-ABS 

Tuesday - March 07, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

4 rounds for time 

11 over bar burpees 

9 power snatch (95lbs/65lbs)

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

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

-Sweatt Shrugs 

-3 Super Sets Of 

6 GHR's 

8 - 45 Degree Deads 

Lunges

-Leg Press

-Blob Deads 

-ABS 

Saturday - March 03, 2017

warm-up

450m run

then...

100m run 

8 dynamic toe touches 

4 knee jumps 

WOD 

75 thrusters (75lbs/55lbs)

For Time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls + Chains 

-Conventionals 

-GHR's 

3 sets x 4 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads 

-Leg Press 

-Lunges

-ABS

warm-up

450m run

then....

"Cindy" 

WOD 

10 DB snatches 

15 burpees 

20 DB snatches 

15 burpees

30 DB snatches 

15 burpees 

40 DB snatches 

15 burpees 

50 DB snatches 

15 burpees 

For a time 

20 Min Time Cap 

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

Westside 

Max Effort Upper 

-Bench Press + Chains 

-Outlaw Wide 

1 set x 6 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip bench 

3 sets x 3 reps 

-Laying Extensions 

3 sets x 6 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Dips 

3 sets x 20 reps 

-Side Lat Pulls 

3 sets x 10 reps 

-Machine Extensions 

50 reps 

-Face Pulls 

50 rep

-ABS