Thursday - November 30, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

15-20-25 

sit ups 

shoulder to overhead (135lbs/95lbs)

front squats (135lbs/95lbs 

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

Olympic 

1 set x 10 reps @ 50% 

1 set x 5 reps @ 55% 

Then.. 

1 rep @ ...

75%

80%

85%

90%

95%

Wednesday - November 29, 2017

warm-up

450m run

then...

5 pass throughs 

6 Spider-Man's 

7 inch worms 

WOD

20 wall balls 

10 burpees 

5 rounds for time 

Tuesday - November 28, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 Rounds for time 

10 power cleans 

100m run

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

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 7 reps 

-Snatch Grip Extensions 

2 sets x 20 reps

-KB Box Squats & Deadlift

2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - Novmeber 25, 2017

warm-up

450m run

then...

"Cindy" 

WOD 

AMRAP 10 

10 kb swings 

10 goblet squats 

10 burpees

100m run

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

Westside 

Max Effort Lower

-Box Squats + Bands 

2 reps

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 6 reps

-Snatch Grip Extensions 

3 sets x 6 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Thursday - November 23, 2017

HAPPY THANKSGIVING!!!

Olympic 

-Snatch 

5 reps @ 65%

3 reps @ 75%

2 reps @ 80%

1 rep @ 82%

1 rep @ 84%

-Front Squats 

5 sets x 2 reps 

Wednesday - November 22, 2017

warm-up

450m run

then...

50 toes to bar  

WOD 

8 burpee box jump overs 

200m run

5 rounds for time  

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

Westside 

-Bench + Bands

10 sets x 3 reps 

Tuesday - November 21, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

5 rounds for time 

8 power cleans 

8 over bar burpees 

15 air squats 

400m run 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - November 18, 2017

Westside 

Max Effort Lower 

-Box Squats 

Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads 

-Leg Press

-ABS

Thursday - November 16, 2017

warm-up

450m run

then...

5 spider-mans

4 inch worms 

3 putting on your pants

WOD 

AMRAP 8 

8 power cleans

8 wall balls 

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

Olympic 

-Snatch 

3 reps @...

65%

75%

85%

87%

Wednesday - November 15, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

150 wall balls 

for time 

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

Westside 

Max Effort Upper 

-Bench + Chains 

-Outlaw Wide Bench 

1 set x  3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS 

Tuesday - November 14, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

5 power snatch 

200m run

15 air squats 

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 

-GHR's

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS

Sunday - November 12, 2017

warm-up

450m run 

then…

8-100m runs

WOD 

EMOM 10 

1 power clean 

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

Westside 

Dynamic Effort Lower 

-Bench 

10 sets x 2 reps

-Laying Extensions 

3 sets x 5 reps

-Bent Over Rows

9 sets x 3 reps 

-100 Push ups 

-Machine Extensions 

2 sets x 20 reps

-Face Pulls 

2 sets x 20 reps

-ABS

Saturday - November 11, 2017

450m run

then…

"Cindy"

WOD 

5 thrusters 

10 burpees 

5 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Dynamic Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets

3 GHR's

7 Snatch Grip Extensions 

15 Back Extensions

-Blob Deads 

-ABS

Thursday - November 09, 2017

warm-up

450m run

then…

4 spider-mans 

5 inch worms 

6 pass throughs 

WOD 

5 clean & jerks 

5 snatches

5 squat cleans 

5 squat snatches

3 rounds for time 

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

Olympic 

15 sets x 1 rep @ 70%

Wednesday - November 08, 2017

warm-up

450m run

then…

50 flutter kids 

WOD 

10 kb swings

10 pull ups 

5 rounds for time 

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

Westside 

-Bench + Bands

10 sets x 3 reps 

-Laying Extensions 

3 sets x 8 reps 

-Bent Over Rows 

30 reps 

-Dips On Bar 

-Machine Extensions 

2 sets x 20 reps 

-Face Pulls 

50 reps 

-ABS

Tuesday - November 07, 2017

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 7 

10 front squats (135lbs/95lbs)

10 sit ups 

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

Westside 

Dynamic Effort Lower 

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 

2 sets x 15 reps

-KB Box Deads 

2 sets x 10 reps

-Blob Deads 

3 sets

-ABS

Saturday - November 04, 2017

warm-up

450m run

then…

4 spider-mans 

5 inch worms 

6 pass throughs

WOD 

10 clean & jerks 

10 over bar burpees

300m run

3 rounds for time 

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

Westside

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 1 rep 

ABS

Thursday - November 02, 2017

warm-up

450m run

then…

"Cindy"

WOD 

7 clean & jerks 

100m run

AMRAP 6 

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

Olympic 

-Snatch 

3 sets x 1 rep @…

60%, 65%, 70%, 75%

Wednesday - November 01, 2017

warm-up

450m run

then… 

50 toes to bar 

WOD 

100 wall balls 

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

Westside 

Max Effort Upper 

-Bench + Chains 

-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 

2 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps 

-ABS

Tuesday - October 24, 2017

warm-up

450m run

then…

50 wall balls 

WOD 

4 pull ups 

5 clean & jerks 

6 over bar burpees

6 rounds for time 

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

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 4 reps 

-45 degree reads 

2 sets x 12 reps 

-Blob Deads 

-ABS