Saturday - October 28, 2017

warm-up

450m run

then...

8-100m runs 

WOD 

30 squat clean thrusters 

For Time 

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

Westside 

Max Effort Lower

-Box squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHRs

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 6 reps

-Blob Deads 

-Leg Press

-ABS 

Thursday - October 26, 2017

warm-up

450m run

then...

"Cindy"

WOD 

5 power snatch 

100m run 

5 power snatch 

200m run 

5 power snatch 

300m run 

5 power snatch 

400m run 

5 power snatch 

800m run

For Time 

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

Olympic 

-Snatch 

15 sets x 1 rep @ 70%

Wednesday - October 24, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

10 kb swings 

10 burpees 

AMRAP 7 

Tuesday - October 24, 2017

warm-up

450m run

then...

50 wall balls 

WOD

10 cleans

100m run 

5 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 

4 GHRS 

8 Snatch Grip extensions 

-Blob Deads 

-Leg Press

-ABS 

Saturday - October 21, 2017

warm-up

450m run

then...

4 spider-mans 

6 pass throughs 

9 inch worms 

WOD 

10 clean & jerks 

10 burpee pull ups 

4 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Anderson Back squat

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR

3 sets x 10 reps 

-Blob Deads 

-Leg Press

-ABS

Thursday - October 19, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

3 strict pull ups 

6 hand release push ups 

9 wall balls 

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

Olympic

-Snatch 

3 @ 70%, 2 @ 75%, 1 @ 80%

3 @ 75%, 2 @ 80%, 1 @ 85% 

3 @ 80%, 2 @ 85%, 1 @ 90%

Wednesday - October 18, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

10 power cleans 

10 burpees 

100m run

5 rounds for time 

Tuesday - October 17, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

5 power cleans

10 kb swings 

15 goblet squats 

4 rounds for time 

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

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

-GHR's 

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - October 14, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 7 

5 power snatch 

6 over bar burpees

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

-Leg Press

-ABS

Thursday - October 12, 2017

warm-up

450m run

then…

50 flutter kicks 

WOD 

30 clean & jerks 

for time 

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

-Snatch 

work up to a heavy single 

Wednesday - October 11, 2017

warm-up

450m run

then…

50 flutter kicks 

WOD 

10 clean & jerks 

20 push ups 

3 rounds for time 

Tuesday - October 10, 2017

warm-up

450m run

then…

50 wall balls 

WOD

21 kb swings 

12 pull ups 

40 air squats

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

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 6 reps 

-Snatch Grip extensions 

3 sets x 4 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - October 06, 2017

warm-up

450m run

then…

"Cindy"

WOD 

3 power snatch 

15 air squats 

3 rounds for time 

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

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls 

-Conventional 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 

-ABS 

Thursday - October 05, 2017

warm-up

450m run

then…

5 spider-mans 

6 inch worms 

9 pass throughs 

WOD 

9-6-3

squat snatch 

burpee box jumps 

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

Olympic

-Snatch 

work up to about 80%

Wednesday - October 04, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

7 power cleans 

15 wall balls 

4 rounds for time 

Tuesday - October 03, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 6 

5 clean grip snatches 

7 push ups 

10 air squats 

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

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 4 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

-Leg press 

ABS 

Sunday - October 1, 2017

warm-up

450m run

then…

8-100m runs

WOD 

EMOM 10 

2 power snatch 

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

Westside 

Dynamic Effort Lower 

-Bench + Bands 

10 sets x 3 reps 

Saturday - September 30, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 5 

power cleans

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 3 reps 

-45 Degree Deads 

2 sets x 10 reps 

-ABS