Tuesday - June 27, 2017

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

15-12-9

Partner wall balls

Over partner burpees

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 2 repA

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3reps

-45 Degree Deads 

2 sets x 5 reps

-KB Box Squats 

2 sets x 20 reps

-Blob Deads 

-Leg Press 

-Lunges 

-Leg Curls 

-ABS 

Saturday - June 24, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

3 power snatches 

2 rounds of Cindy 

5 rounds 

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

Westside 

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1rep

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions 

3 sets x 6 reps

-Kb Box Squats 

50 reps 

-Blob Deads 

-Leg Press 

-Lunges 

-ABS 

Thursday - June 22, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 5

5 front squats (115lbs/80lbs)

5 shoulder to overhead 

5 chest to bar pull ups 

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

Olympic 

-Snatch 

2 reps @ 65%

2 reps @ 75%

1 rep @ 80%

Wednesday - June 21, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs

WOD

10 power cleans 

200m sprint 

2 minutes rest 

repeat 3x

Tuesday - June 20, 2017

warm-up

450m run

then...

50 wall balls

WOD 

EMOM 12

Odd- 10 burpees as fast as possible 

Even- 12 kettle bell swings unbroken 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-45 Degree Deads 

3 sets x 3 reps

-KB box Deads 

2 sets x 20 reps

-Leg Press

-Blob Deads 

-Lunges 

-Leg curls 

-ABS 

Saturday - June 17, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

12 kettle bell swings

20 air squats 

100m run

5 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats 

Cambered bar + bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-Snatch Grip Extensions

3 sets x6 reps

-KB Box Squats 

2 sets x 20 reps

-Lunges

-Leg Curls 

-Leg Press 

-Blobs

-ABS

Thursday - June 15, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

3 power snatch 

3 over bar burpees

200m run

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

Olympic 

-Snatch 

5 sets x 1 rep @ 78%

Wednesday - June 14, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs 

WOD 

10 deadlifts 

200m run 

4 rounds for time 

Tuesday - June 13, 2017

warm-up

450m run

then…

50 wall balls

WOD 

For Time

30 power cleans 

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 

-GHR's 

3 sets x 3 reps 

-45 degree reads 

2 sets x 7 reps 

-Lunges 

-Leg Press 

-Blob Deads

-ABS

Thursday - June 08, 2017

warm-up

450m run

then…

"Cindy"

WOD 

EMOM 10 

1 power snatch 

1 squat snatch 

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

Olympic 

3 snatches @ 63%

3 snatches @ 76% 

2 snatches @ 82%

1 snatches @ 88%

Wednesday - May 07, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs 

WOD 

3 snatches 

5 burpees 

5 rounds for time 

Tuesday - June 06, 2017

warm-up

450m run

then...

50 wall balls

WOD

AMRAP 7 

7 front squats 

7 sit ups 

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

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

-GHR's 

3 sets x 3 reps 

-45Degree Deads 

2 sets x 8 reps

-Lunges 

-Blob

-Leg Press

-ABS 

Saturday - June 03, 2017

warm-up

450m run

then...

4 knee jumps 

5 pass throughs 

6 spider-mans 

WOD 

3 rounds for time 

2 rounds of "Cindy" 

6 hang power snatch (135lbs/95lbs)

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

Westside 

Max Effort Lower

-Box Squat + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps

-GHR's 

3 sets x 1 rep

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Deads 

2 sets x 20 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blobs Deads

-Lunges 

-Leg Press 

-ABS 

Thursday - June 01, 2017

warm-up

450m run

then...

"Cindy"

WOD

"The Chief"

AMRAP 3

3 power cleans 

6 push ups

9 air squats 

Rest 1:00

Repeat 3x

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

Olympic 

-Snatch 

65% x 3

75% x 3 

87% x 2

Wednesday - May 31, 2017

warm-up

8 - 100m runs

WOD 

450m run

100 wall balls

450m run

Tuesday - May 30, 2017

warm -up

450m run

then...

50 wall balls

WOD

7 thrusters

5 burpees 

100m run

Rest 1:30

Repeat 6x

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

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 7 reps

-Blob Deads

-Lunges 

-Leg Curls

-ABS

Saturday - May 27, 2017

warm-up

450m run

then...

"Cindy"

WOD

3 rounds for time 

50 air squats 

12 clean & jerks

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

Westside 

Max Effort Lower

-Box Squats + bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 1 rep

-KB Box Squats 

2 sets x 20 reps 

-Lunges 

-Leg Press 

-Blobs 

-ABS