Saturday - December 29, 2018

warm-up

450m run

then…

5 spider-mans

6 inch worms 

8 pass throughs 

WOD 

10 goblet squats 

10 kb swings 

100m run

AMRAP 10 

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

Westside 

Max Effort Lower 

-Box Squats 

straight weight 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-45 Degree Deads

5 sets x 3 reps

-Leg Curls 

100 reps

-ABS

Thursday - December 27, 2018

warm-up

450m run

then…

50 wall balls 

WOD

10 overhead squats 

10 push ups 

5 rounds for time 

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

Olympic

-Snatch 

10 sets x 1 rep @ 65%

4 sets x 1 rep @ 75%

2 sets x 1 rep @ 85%

Wednesday - December 26, 2018

warm-up

450m run

then…

50 tos to bar 

WOD 

AMRAP 10

200m run

10 power snatch 

Tuesday - December 25, 2018

warm-up

450m run

then…

"Cindy"

WOD

50 clean & jerks 

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 8 reps

-Snatch Grip Extensions

3 sets x 8  reps

-KB Box Squats 

2 sets x 20 reps 

-ABS

Saturday - December 22, 2018

warm-up

450m run

then….

50 wall balls unbroken

WOD

5 clean grip snatch 

200m run 

AMRAP 9

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

Westside 

Max Effort Lower 

-Box Squats + Cambered Bar 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

3 sets x 20 reps

-ABS

Thursday - December 20, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 6 

7 hang power clean

7 over bar burpees

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

Olympic

-1 power clean & jerk + 1 squat clean & jerk + 1 squat snatch

work up to a heavy complex

Wednesday - December 19, 2018

warm-up

450m run

then…

8-200m sprints

WOD

3 squat snatches

3 pull ups

5 burpees

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

Westside

Max Effort Upper

-Bench Press + Chains

-Laying Extensions

3 sets x 3 reps

-Bent Over Rows

5 sets x 5 reps

-Machine Dips

3 sets x 20 reps

-Machine Face Pulls

3 sets x 20 reps

-ABS

Tuesday - December 18, 2018

warm-up

450m run

then…

5 pull ups

10 push ups

15 air squats 

4 spider-mans

5 pass throughs

WOD

50 wall balls 

30 power cleans

30 burpees

For Time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 2 reps

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

GHR's

3 sets x 10 reps

-45 Degree Deas

2 sets x 15 reps

-Leg curls 

100 reps

-ABS

Saturday - December 15, 2018

warm-up

450m run

then…

5 spider-mans

6 inch worms

7 pass throughs

WOD 

30 power cleans

30 burpees

800m run

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

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls + Bands

-Conventional Pulls

-Sumo Dimels

3 sets x 20 reps

-Snatch Grip Extensions

3 sets x 10 reps

-ABS

Thursday - December 13, 2018

warm-up

450m run

then…

"Cindy"

WOD

10-100m sprints

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

Olympic

10 sets x 1 rep @ 65%

7 sets x 1 rep @ 75%

3 sets x 1 rep @ 85%

Wednesday - December 12, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

21-15-9

kettle bell swings 

push ups 

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

Westside 

Max Effort Upper 

-Bench Press + Fat Bar

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Laying Extensions 

3 sets x 9 reps

-Bent Over Rows 

9 sets x 3 reps

-Dips

-Push Ups 

100 reps

-Machine Extensions 

3 sets x 14 reps 

-Face Pulls

3 sets x 20 reps

-ABS

Tuesday - December 11, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

EMOM 10 

2 thrusters 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + 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 8 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Leg Curls 

100 reps

-ABS

Saturday - December 07, 2018

warm-up

450m run 

then…

100m run

10 air squats 

:30 squat hold 

5x 

WOD

AMRAP 5

Squat Clean + Jerks (165lbs/110lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls

-Conventional Pull

3 sets x 1 rep

-GHR's

3 sets x 7 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

3 sets x 20 reps

-Leg Curls

100 reps

-ABS

Thursday - December 06, 2018

warm-up

450m run

then…

4 spider-mans

6 pass throughs

8 inch worms 

WOD

AMRAP 10

10 kb swings 

15 burpees 

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

Olympic 

-Snatch 

3 sets x 1 rep @70%

3 sets x 1 rep @ 80% 

3 sets x 1 rep @ 90%

Wednesday - December 05, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

10 power cleans 

10 pull ups 

3 rounds for time 

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

Westside 

Max Effort Lower 

-Bench Press + Bow Bar 

-Close Grip Bench 

3 sets x 5 reps

-Laying Extensions 

3 sets x 8 reps

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

3 sets x 20 reps

-Roll Backs 

3 sets x 8 reps 

-Banded Extensions 

100 reps

-Banded Face Pulls

100 reps

-ABS

Tuesday - December 04, 2018

warm-up

450m run 

then…

"Cindy"

WOD 

21-15-9

over bar burpees

 push press (75lbs/55lbs)

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

Westside 

-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

-45 Degree Deads

3 sets x 5 reps 

-KB Box Deads

2 sets x 20 reps

-Blob Deads 

2 sets x 20 reps

-ABS

Saturday - December 01, 2018

warm-up

450m run

then…

4 spider-mans 

5 pass throughs 

6 inch worms 

WOD 

AMRAP 5 

squat clean & jerk (165lbs/110lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Straights Weight

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps

-Snatch Grip Extensions 

5 sets x 3 reps 

-KB Box Squats 

2 sets x 50 reps 

-Leg Curls 

100 reps

-ABS

Thursday - November 29, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 6

7 hang squat cleans (115lbs/75lbs) 

7 over bar burpees

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

Olympic 

-Snatch

15 sets x 1 rep @ 75%

w/3 sec pause at the bottom 

Wednesday - November 28, 2018

warm-up

450m run

then..

50 toes to bar 

WOD 

AMRAP 7 

6 squat snatches 

100m run

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

Westside 

Max Effort Upper

-Bench Press + Chains 

-Laying Extensions 

3 sets x 20 reps 

-Dips 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABSa

Tuesday - November 27, 2018

warm-up

4 - 200m sprints 

WOD 

450m run

10 minutes of "Cindy"

450m run

Score = Rounds + Reps + Total Time 

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

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

-Sumo Dimels Into Bands 

3 sets x 20 reps 

-Snatch Grip Extensions 

2 sets x 7 reps 

-ABS

Saturday - November 24, 2018

warm-up

450m run

then…

5 spider-mans 

5 pass throughs 

5 inch worms 

WOD

21 wall balls  

15 squat cleans 

9 shoulder to overhead 

3 rounds for time 

Thursday - November 22, 2018

warm-up

450m run

then…

"Cindy"

WOD 

10 wall balls 

200m run

5 rounds for time 

Wednesday - November 21, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

20 power cleans 

20 burpees

20 power cleans 

for time (135lbs/95lbs)

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

Westside 

Max Effort Upper 

-Bench Press + Chains 

-Laying Extensions 

3 sets x 15 reps 

-Bent Over Rows

9 sets x 5 reps

-Roll Backs 

5 sets x 3 reps heavy 

-Dips 

5 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - November 20, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

AMRAP 14

10 power snatch (135lbs/95lbs)

15 air squats 

200m 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

-GHRs

5 sets x 4 reps

-45 Degree Deads 

3 sets x 10 reps

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Sunday - November 18, 2018

warm-up

450m run

then…

10 - 200m sprints 

WOD

10 shoulder to over head (95lbs/65lbs)

10 pull ups 

5 rounds for time 

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

Westside 

Dynamic Effort Upper 

-Bench Press

7 sets x 3 reps 

-Laying Extensions 

5 sets x 5 reps

-Dumbbell Shoulder Press

5 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps

-Push Ups 

100 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS