Saturday - January 20, 2018

GYM CLOSED!!!

Thursday - January 18, 2018

warm-up

450m run

then…

50 wall balls 

WOD

AMRAP 15

3 power cleans 

6 push ups 

9 air squats 

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Olympic 

-Snatch 

10 sets x 1 rep power snatch 

10 sets x 1 rep squat snatch 

3 sets x 1 rep @… 66%, 77%, 82%

Wednesday - January 17, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

40 clean & jerks 

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Westside 

Max Effort Upper 

-Bench + Bands 

Tuesday - January 16, 2018

warm-up

450m run

then…

"Cindy"

WOD

TABATA 

air squats 

push ups 

sit ups 

burpees

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sump Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 4 reps

-45 Degree Deads

3 sets x 10 reps 

-KB Box Deads 

2 sets x 20 reps 

-ABS

Saturday - January 13, 2018

warm-up

450m run

then…

8-100m runs 

WOD

AMRAP 5 

5 hang power snatch 

5 over bar burpees

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Westside 

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 10 reps 

-Blob Deads

-ABS

Thursday - January 11, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

300m run

20 wall balls 

10 pull ups 

3 rounds for time 

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Olympic

-Snatch 

Max Clean Grip Snatch

Wednesday - January 10, 2018

warm-up

450m run

then…

50 wall balls 

WOD

20 snatches 

20 burpees

20 snatches 

For Time (135lbs/95lbs)

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Westside 

-Bench + Chains 

10 sets x 3 reps 

Tuesday - January 09, 2018

warm-up

450m run

then…

"Cindy"

WOD

10 back squats from the floor 

10 sumo deadlifts 

200m run

20 Dimmel Deads

Rest 1 minute 

Repeat 3x

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

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 

-Leg Curls

100 reps

-ABS

Saturday - January 06, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 15

5 squat cleans (165lbs/115lbs)

5 over bar burpees

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

Westside 

Max Effort Lower

-Box Squats 

Cambered Bar + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Dimmel Deads 

2 sets x 20 reps 

-Snatch Grip Deads

2 sets x 10 reps 

-Leg Curls 

-ABS 

Thursday - January 04, 2018

warm-up

450m run

then…

10 spider-mans 

10 pass throughs 

3x 

WOD 

400m run

15 snatches 

400m run

15 chest to bars

400m run

15 front squats 

400m run

For Time (135lbs/95lbs)

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

Olympic 

-Snatch 

5 sets x 1 rep @ 60%

3 sets x 1 rep @ 70%

2 sets x 1 rep @ 80%

Wednesday - January 03, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

AMRAP 10 

20 wall balls 

200m run

Tuesday - January 02, 2018

warm-up

450m run

then…

"Cindy"

WOD 

3 rounds for time 

10 clean & jerks (165lbs/115lbs)

10 burped box jumps 

300m run

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

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 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Curls 

-ABS 

Saturday - December 30, 2017

warm-up

450m run

then…

8-100m sprints 

WOD 

AMRAP 7 

30 double unders 

9 toes to bar 

3 hang power cleans (185lbs/135lbs)

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 8 reps

-KB Box Squats 

2 sets x 20 reps 

-ABS