Thursday - May 25, 2017

warm-up

450m run

then...

5 knee jumps 

6 pass throughs 

7 Spider-Man's 

WOD

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

Kettle bell swing 

snatch 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

-Sumo Pulls 

9 sets x 1 rep

-Conventional pulls

3 sets x 1 rep

-GHR's 

4 sets x 3 reps

-45 Degree Deads

2 sets x 10 reps 

-KB Box Deads 

2 sets x 20 rep 

-Blob deads 

-Leg Press 

-Leg Curls

-ABS

Wednesday - May 24, 2017

warm-up

450m run

then...

50 wall balls 

WOD

21-15-9

Squat cleans 

Burpees

Tuesday - May 23, 2017

warm-up

4 - 100m run

4 - 200m run

4 - 300m run 

2 - 400m run 

WOD

1 mile run 

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

Olympic 

-Snatch 

Work up to 80%

Saturday - May 20, 2017

warm-up

450m run

then...

"Cindy"

WOD

3 rounds for time 

7 power snatches 

7 burpees

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

Westside

Max Effort Lower

-Box Squats + Bands

-Sumo Pulls + Bands

-Conventional Pulls

3 sets x 1 rep

-Snatch Grip Extensions

3 sets x 5 reps

-KB Box Squats

2 sets x 20 reps

-Blobs

-Leg Press

-Leg curls

-ABS

Thursday - May 18, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

EMOM 10

1 power clean 

1 push jerk 

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

Olympic 

-Snatch 

1 rep @....

65% 

70%

75% 

80% 

87%

Wednesday - May 17, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

AMRAP 5 

5 push ups

5 sit ups 

Tuesday - May 16, 2017

warm-up

450m run

then...

4 Spider-Man's 

5 inch works 

6 pass throughs 

WOD 

21-15-9

Wall balls

Burpees

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 1 rep

-Sumo Pulls 

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3 reps

-45 Degree Deads 

2 sets x 12 reps

-Blobs 

-Leg Press 

-Lunges 

-ABS

Saturday - May 13, 2017

warm-up

450m run 

then…

"Cindy"

WOD 

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

kettle bell swings (53lbs/35lbs)

burpees

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

Westside 

Max Effort Lower 

-Box Squats + Chains

-Sumo Pulls + Bands

5 sets x 1 rep  

-Conventional Pulls + Bands 

3 sets x 1 rep 

-Lunges 

-Leg Curls 

300 reps 

*100 for cheerleaders 

Thursday - May 11, 2017

warm-up

450m run 

then…

4 knee jumps 

5 pass throughs 

6 spider-mans

WOD 

EMOM 1 

power clean 

*ascending weight 

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

Olympic

-Snatch 

3 sets x 1 @ 65%

3 sets x 1 @ 70%

3 sets x 1 @ 75%

Wednesday - May 10, 2017

warm-up

450m run 

then…

50 toes to bar 

(50 leg raises) 

WOD 

3 power snatches (135lbs/95lbs)

5 burpees 

5 rounds for time 

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

Westside 

Max Effort Upper 

-Pin Press

-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 

3 sets x 3 reps 

-Machine Dips 

100 reps 

***Cheerleaders do WOD then bench if they don't need to leave right after the WOD. Everyone else just benches after Coach Chad's class. 

Tuesday - May 09, 2017

warm-up

450m run 

then…

50 wall balls 

WOD 

AMRAP 7 

7 front squats (135lbs/95lbs)

7 sit 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 

-45 Degree Deads 

2 sets x 12 reps 

-KB Box Squats 

1 set x 50 reps 

Saturday - May 06, 2017

warm-up

450m run

then...

3 knee jumps 

4 spider-mans 

5 pass throughs 

WOD

30 squat clean & jerks (155lbs/105lbs)

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls + Bands 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 6 reps

-KB Box Deads 

2 sets x 20 reps 

-Blob

-Leg Press 

-Lunges 

-Leg curls 

-ABS 

Thursday - May 04, 2017

warm-up

450m run

then...

60 toes to bar 

WOD

EMOM 10 

Minute 1-5 power snatch 

Minute 6-10 squat snatch 

Ascending weight 

Wednesday - May 03, 2017

warm-up

450m run

then...

3 pass throughs 

6 Spider-Man's 

9 dynamic toe touches 

WOD

3 rounds for time 

15 back squats 

15 bar facing burpees 

Tuesday - May 2, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

30 box step ups 

15 shoulder press (115/75)

24 step ups 

12 shoulder press 

18 step ups 

9 shoulder press 

For time 

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conevntional Pulls 

3 sets x 1 rep 

-45 Degree Deads 

2 sets x 10 reps

-KB Box Squats 

2 sets x 20 reps

-Leg Press 

-Blob 

-Lunges 

-Leg Curls 

-ABS