Saturday - April 29, 2017

warm-up

450m run

then…

8 - 100 m run

WOD

3 rounds for time 

21 wall balls 

15 pull ups 

9 clean & jerks (115lbs/80lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Chains

-Sumo Pulls + Chains 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS 

Thursday - April 27, 2017

warm-up

450m run

then…

50 toes to bar 

WOD

3 rounds for time 

3 squat snatch 

1 round of "Cindy"

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

Olympic 

-Snatch 

10 singles @ 76%

Wednesday - April 26, 2017

warm-up

450m run

then…

3 spider-mans

6 pass throughs 

9 inch worms 

WOD

21-15-9

thrusters

kb swings 

Tuesday - April 25, 2017

warm-up

450m run

then...

50 wall balls

WOD

26 clean & jerks (95lbs/65lbs)
200m run

3 rounds for time 

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 2 reps

-Suno Pulls

6 sets x 1 rep

-Conventional Pulls 

3 sets 1 rep

-45 Degree Deads 

2 sets x 7 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Press 

-Blob Deads 

-Leg Curls

-ABS

Saturday - April 22, 2017

warm-up

450m run

then…

3 pass throughs 

6 spider-mans

9 dynamic toe touches 

WOD

80 wall balls 

800m run

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

Westside 

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls + Chains 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-KB Box Squats

1 set x 100 reps

-Blob Deads 

-Leg Press 

-Lunges

-Leg Curls 

-ABS

Thursday - April 20, 2017

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 10 

7 power cleans 

7 kb swings 

100m run

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

Olympic 

2 reps @ 70%

2 reps @ 80%

1 rep @ 85%

Tuesday - April 18, 2017

warm-up

450m run

then...

50 wall balls 

WOD

3 rounds for time 

15 back squats 

15 over bar burpees 

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

Westside 

Dynamic Effort Lower

-Box Squats 

60% + Bands 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-Sweatt Shrugs 

3 sets 

-45 Degree Deads 

2 sets x 12 reps

-KB Box Squats 

2 sets x 20 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Press

-Leg Curls 

-Lunges 

-Blobs

-ABS 

Saturday - April 15, 2017

warm-up

450m run

then..

3 knee jumps 

6 spider-mans 

9 dynamic toe touches 

WOD 

"Sham" 

11 deadlifts (BW) 

100m run

7 rounds for time 

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

Westside

Max Effort Lower

-Box Squats 

SSB + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 7 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats / Deads 

1 set x 50 reps

-Blob Deads 

-Leg curls 

-Leg Press 

-Lunges 

-ABS 

Thursday - April 13, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

5 push press 

10 bent over rows 

15 back squats 

AMRAP 10 (95lbs/65lbs) 

Tuesday - April 11, 2017

warm-up

450m run

then…

50 wall balls

WOD 

2 rounds for time 

25 power snatch (75lbs/55lbs)

25 front squats (75lbs/55lbs)

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

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 

-45 Degree Deads

3 sets x 7 reps

-KB Box Deads 

3 sets x 20 reps 

-Leg Press

-Lunges

-Blob Deads 

-ABS 

Saturday - April 08, 2017

warm-up

450m run 

then...

4 spider-mans

5 pass throughs 

6 inch worms 

WOD

Minute 0, 4, 8, 12, 16 - 3 deadlifts 

(1, 5, 9, 13, 17)

Minute 2, 6, 10, 14, 18 - 3 squats 

(3, 7, 11, 15, 19)

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

Westside 

Max Eeffort Lower 

-Box Squats 

-Sumo Pulls + Chains 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

4 sets x4 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Squats 

2 sets x 20 reps

-KB Box Deads

2 sets x 20 reps

-Lunges

-Leg Press

-Blob Deads

-Leg Curls 

200 reps

-ABS

Tuesday - April 04, 2017

warm-up

450m run 

50 wall balls 

WOD 

AMRAP 12

1 round of "Cindy" 

(5 pull ups, 10 push ups, 15 air squats)

1 round of "DT" 

(12, deadlifts, 9 hang power cleans, 6 shoulder to over head (155lbs/110lbs)

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

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

-Sweatt shurgs 

3 sets 

-45 Degree Deads 

2 sets x 15 reps

-Leg Press 

-Blob Deads

-Lunges

-Leg Curls 

200 reps

-ABS 

April 01, 2017

warm-up

450m run

then...

20 minute self warm up

WOD 

Spealler VS Khalipa 

1--2-3-4-5-6-7-8-9-10

Clean and Jerk 155/115

1 Round of Cindy after each set

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

Westside

Max Effort Lower 

-Box Squats + Chain + Bands

-Sumo Pulls +  Chains 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 6 reps

-Snatch Grip extensions 

3 sets x 4 reps

-Blob Deads

-Lunges 

-Leg Press

-ABS