warm-up
450m run
then...
"Cindy"
WOD
9 clean & jerks
400m run
3 rounds for time
--------------------------------------------------------
Olympic
-Snatch
3 @ 65%, 75%, 82%
Tuesday, September 26, 2017
Wednesday - September 27, 2017
warm-up
450m run
then...
50 leg raises
WOD
3 rounds for time
20 air squats
5 power snatch
------------------------------------------------------------------
Westside
Max Effort Upper
-Bench
10 sets x 3 reps + bands
Tuesday - September 26, 2017
warm-up
450m run
then...
50 wall balls
WOD
21-15-9
power cleans
over bar burpees
--------------------------------------------------------------
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
Saturday - September 23, 2017
Westside
Max Effort Lower
Fifty Iron Man
-2 box squats + 1 sumo pull
*both into bands
*3-4 sets ascending weight each set
Monday, September 18, 2017
Thursday - September 21, 2017
warm-up
450m run
then...
"Cindy"
WOD
20 wall balls
10 hang power snatch
3 rounds for time
-----------------------------------------
Olympic
-Snatch
Every 1:30
1 Snatch @ 80%
Wednesday - September 20, 2017
warm-up
450m run
then...
8- 100m sprints
WOD
AMRAP 10
Squat Clean & jerks
-------------------------------------------------
Westside
Max Effort Upper
-Bench + Bands
10 sets x 3 reps
Tuesday - September 19, 2017
warm-up
450m run
then...
50 wall balls
WOD
15 toes to bar
12 thrusters
9 chest to bars
2 rounds for time
-------------------------------------------------
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
-3 Super Sets
8 snatch grip extensions
8 back extensions
-Blob Deads
1 set x 15 reps
-Leg Press
2 sets x 20 reps
-ABS
Saturday - September 16, 2017
warm-up
450m run
then...
4 spider-mans
6 inch worms
8 pass throughs
WOD
EMOM 10
1 squat clean & jerk
Ascending weight
------------------------------------------------
Westside
Max Effort Lower
-Box Squats
Cambered Bar + Bands
-Sumo Pulls
-Conevntional Pulls
3 sets x 1 rep
-GHR's
3 sets x 5 reps
-Snatxh Grip Extensions
3 sets x 6 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Thursday - September 14, 2017
warm-up
450m run
then...
"Cindy"
WOD
"Grace"
30 clean & jerks
For time
----------------------------------------------
Olympic
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%
Wednesday - September 13, 2017
warm-up
450m run
then...
50 leg raises
WOD
21-15-9
Deadlift
Shoulder to over head
-------------------------------------------
Westside
Max Effort Upper
-Bench Press + Bands
10 sets x 3 reps
Tuesday - September 12, 2017
warm-up
450m run
then...
50 wall balls
WOD
5 push press
10 push ups
5 rounds for time
5 rounds for time
-------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
60% + Bands
3 sets x 1 rep
-Sumo Pulls
9 sets x 1 rep
-Conevtnional Pulls
3 sets x 1 rep
-GHR's
3 sets x 7 reps
-45 Degree Deads
3 sets x 4 reps
-Blob Deads
-Leg Press
-Leg Curls
-ABS
Saturday, September 9, 2017
Saturday - September 09, 2017
warm-up
450m run
then...
4 knee jumps
6 spider-mans
:30 squat hold
WOD
7 clusters
7 chest to bar pull ups
3 rounds for time
--------------------------------------------------------
Max Effort Lower
-Box Squats + Heavy Bands
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 6 reps
-Snatch Grip Extensions
3 sets x 4 reps
-KB Box Squats
2 sets x 20 reps
-Blob Deads
3 sets x 10 reps
-Leg Press
2 sets x 20 reps
-Lunges
-Leg Curls
200 reps
-ABS
Friday, September 8, 2017
Thursday - September 07, 2017
warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 12
10 box jumps
10 sit ups
10 push ups
20 air squats
200m run
-----------------------------------------------------
Olympic
-Snatch
3 reps @ 70%
2 reps @ 75%
1 rep @ 80%
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Tuesday, September 5, 2017
Wednesday - September 06, 2017
warm-up
450m run
then…
50 toes to bar
WOD
AMRAP 12
10 clean & jerks (95lbs/65lbs)
100m sprint
12 burpees
September 05, 2017
warm-up
450m run
then…
50 wall balls
WOD
5 burpees
10 air squats
15 kettle bell swing
---------------------------------------------------------
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 8 reps
-45 Degree Deads
3 sets x 8 reps
-Blob Deads
3 sets x 10 reps
-Leg Press
-Lunges
-Leg Curls
-ABS
Saturday - September 01, 2017
warm-up
450m run
25 wall balls
2x
WOD
30 clean & jerks (135lbs/95lbs)
2 minutes rest
30 snatches (135lbs/95lbs)
2 minutes rests
15 clean & jerks
400m run
15 snatches
400m run
For Time
-------------------------------------------------
Westside
-Box Squats + Bands & Chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 4 reps
-3 Super Sets
8 snatch Grip Extensions
20 back extensions
-Blob Deads
-Leg Curls
-Lunges
-Leg Press
-ABSa
Thursday - August 31, 2017
warm-up
450m run
then…
"Cindy"
WOD
8 rounds for time
25 double unders
1 squat snatch
*ascending weight
*you only have one attempt at the snatch
*score = Total Load + Time
--------------------------------------------------------------
Olympic
-Snatch
3 sets x 1 rep @ …
65%
73%
77%
84%
Wednesday - August 30, 2017
warm-up
450m run
then…
50 toes to bar
WOD
20 wall balls
10 burpees
5 rounds
Tuesday - August 29, 2017
warm-up
450m run
then…
50 wall balls
WOD
AMRAP 10
10 snatches
10 sit ups
100m run
-------------------------------------------------
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 5 reps
-45 Degree Deads
2 sets x 8 reps
-Blob Deads
-Leg Press
-Lunges
-Leg Curls
-ABS
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