Thursday - December 28, 2017

warm-up

450m run

then...

10 pass throughs 

10 sprider-mans 

wall walks 

WOD

75 squat cleans
For Time

Wednesday - December 27, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

10 push ups 

15 air squats 

400m run

4 rounds in 12:00 or complete 5 rounds 

Tuesday - December 26, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 rounds 

9 thrusters

9 burpees

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

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 7 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

December 23, 2017

warm-up

450m run

then...

4 spider-mans 

6 inch worms 

8 pass throughs 

WOD

4 squat cleans 

8 kb swings 

100m run

AMRAP 8

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

Westside 

Dynamic Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-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

-Leg Curls 

-ABS

Thursday - December 21, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

15 box jumps 

400m run

4 rounds for time 

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

Olympic

-Snatch 

5 @ 75%

3 @ 80%

1 @ 86%

Wednesday - December 20, 2017

warm-up

450m run

then...

50 wall balls 

WOD

10 clean & jerks (135lbs/95lbs)

10 over bar burpees 

3 rounds for time 

Tuesday - December 19, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 power cleans 

6 pull ups 

9 push ups 

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

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 4 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Saturday - December 16, 2017

GYM CLOSED!!!

Thursday - December 14, 2017

warm-up

450m run

then...

50 flutter kicks 

WOD 

10 power snatch 

10 wall balls

5 rounds for time 

Wednesday - December 13, 2017

warm-up

450m run

then...

50 wall balls 

WOD

10 power cleans 

10 burpees

200m run

5 rounds for time 

Tuesday - December 12, 2017

warm-up

450m run

then...

"Cindy"

WOD

10 kb swings 

10 burpees

200m run

5 rounds for time 

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

Westside 

-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 5 reps

-45 Degree Deads

3 sets x 8 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Saturday - December 09, 2017

warm-up

450m run

then...

8-100m runs

WOD 

10 wall balls 

10 burpees

5 rounds for time 

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

Westside 

-Box Squats + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Leg Curls 

-ABS

Thursday - December 07, 2017

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 5

squat cleans (135lbs/95lbs)

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

Olympic 

-Hang Squat Snatch + Full Snatch 

work up to a heavy weight 

bar must stay in hands for both lifts

Wednesday - December 06, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

AMRAP 7 

11 deadlifts

100m run

Tuesday - December 05, 2017

warm-up

450m run

then...

"Cindy"

WOD 

15 shoulder to overhead (75lbs/55lbs)

200m run

AMRAP 12

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

Westside 

Dynamic Effort Lower 

-Box Squats + Bands 

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

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Squats 

1 set x 75 reps 

-Blob Deads 

-Leg Press

-ABS 

Saturday - December 02, 2017

warm-up

450m run

then...

4 spider-man 

5 pass throughs 

6 inch worms 

WOD 

AMRAP 12

25 burpees 

400m run

50 air squats 

10 box jumps 

25 burpees

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

Westside 

Max Effort Lower 

-Box Squats 

Bow Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-KB Box Deads

2 sets x 20 reps 

-Blob Deads

-ABS