Sunday - August 27, 2017

warm-up

450m run

then…

lid warm up 

WOD 

75 power wall balls (no squat)

75 full wall balls 

For Time 

Saturday - August 26, 2017

warm-up

450m run

then…

4 spider-mans 

100m sprint 

:30 squat hold

WOD

20 back squats (135lbs/95lbs)

20 deadlifts (135lbs/95lbs)

3 rounds for time 

Thursday - August 24, 2017

warm-up

450m run

then…

4 knee jumps 

5 spider-mans 

6 inch worms 

WOD 
AMRAP 14

5 power snatches 

5 full snatches 

7 OHS 

7 front squats 

Wednesday - August 23, 2017

warm-up

450m run

then…

50 wall balls 

50 toes to bar 

4 rounds for time 

10 floor press

10 bent over rows 

10 clean & jerks 

Tuesday - August 22, 2017

warm-up

450m ru

then…

"Cindy"

6x

WOD

EMOM 15

1. 10 Back Squats from the floor 

2. 15 Dimmel Deads

3. 10 Over Bar Burpees

Saturday - August 19, 2017

warm-up

450m run

then…

4 knee jumps 

5 spider-mans 

6 inch worms 

WOD 

EMOM 10 

2 power snatch 

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

Westside

Max Effort Lower 

-Box Squats + Bands & Chains

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 25 reps 

-Blob Deads 

-Lunges 

-Leg Press

-Leg Curls 

-ABS

Thursday - August 17, 2017

warm-up

450m run

then…

25 toes to bar 

25 wall balls 

WOD 

20 air squats 

15 bent over rows

10 shoulder press w/dumbbell

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

Olympic 

-Snatch 

5 sets x 1 rep @ 65%

5 sets x 1 rep @ 75%

5 sets x 1 rep @ 83%

Wednesday - August 16, 2017

warm-up

450m run 

then...

50 leg raises 

WOD 

20 dimmels 

10 burpees 

3 rounds for time 

Tuesday - August 15, 2017

warm-up

450m run

then...

100 air squats 

WOD 

EMOM 10

2 squat clean & jerks 

ascending weight 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 1 rep

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 10 reps 

-45 Degree Deads 

4 sets x 5 reps

-Blob Deads

-Leg Press

-Lunges 

-ABS

Saturday - August 12, 2017

warm-up

450m run

then...

8-100m runs 

WOD 

AMRAP 5 

10 power cleans (75lbs/55lbs) 

5 burpees 

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

Westside 

Max Effort Lower

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 12 reps

-Blob Deads

-Leg Curls 

-Lunges 

-Leg Curls 

-ABS

Thursday - August 10, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

3 rounds for time 

1 rounds of "Cindy"

1 round of DT 

"Cindy"

5 pull-ups 

10 push ups

15 squats 

"DT" (155lbs/105lbs)

12 deadlifts 

9 hang power cleans 

6 push jerks

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

Olympic 

-Snatch 

5 sets x 1 rep @ 60%

3 sets x 1 rep @ 65%

2 sets x 1 rep @ 70% 

1 set x 1 rep @ 75% 

1 set x 1 rep @ 80%

Wednesday - August 09, 2017

warm-up

450m run

then...

50 flutter kicks 

WOD

21-15-9

Deadlifts 

Dumbbell shoulder press

Tuesday - August 08, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

400m run

20 wall balls

15 chest to bar pull ups

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

Westside 

Max Effort Lower 

-Box Squats 

50% + Bands

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's

5 sets x 5 reps

-45 Degree Deads 

3 sets x 8 reps 

-KB Box Deads 

2 sets x 20 reps 

-Lunges 

-Blobs 

-Leg Press 

-ABS

Saturday - August 05, 2017

warm-up

450m run

then…

"Cindy"

WOD

21-15-9

kettle bell swings

sit ups 

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Deads 

2 sets x 20 reps 

-Lunges 

-Blobs 

-Leg Press 

-ABS

Thursday - August 03, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 3 

thrusters 

rest 2 minutes 

AMRAP 3

power cleans 

rest 2 minutes 

AMRAP 3

shoulder to over head

rest 2 minutes 

AMRAP 3 

burpees 

rest 2 minutes 

400m sprint 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 80%-90%

Wednesday - August 02, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

"Randy"

75 snatches 

Tuesday - August 01, 2017

warm-up

450m run

then... 

"Cindy"

WOD 

3 rounds for time

15 wall balls 

12 hand release push ups 

9 power cleans 

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

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

-GHRs

5 sets x 5 reps 

-45 Degree Deads 

3 sets x 10 reps

-Leg Press 

-Blobs 

-Leg Curls 

-ABS

Saturday - July 30, 2017

warm-up

450m run

then...

8 - 100m runs 

WOD 

50 power cleans 

For time 

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands 

-Sumo Pulls 

-Conventional Pulls