Tuesday - March 20, 2018

warm-up

450m run

then…

8-100m run 

WOD

AMRAP 14 

10 power cleans 

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

-GHR's 

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 6 reps 

-Banded Good Mornings 

100 reps

-ABS

Saturday - March 17, 2018

Westside 

Warm-up

2-450m run

then… 

Air Squats 

3 sets x 20 reps

-Free Squats 

5 sets x 2 reps 

-Sprints 

10-100m sprints 

-Sumo Pulls 

Thursday - March 15, 2018

warm-up

450m run

then…

"Cindy"

WOD

15 wall balls 

10 pull ups 

5 rounds for time 

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

Olympic 

-Snatch off Deficit 

Wednesday - March 14, 2018

warm-up

450m run

then…

50 wall balls 

WOD

40 sit ups 

30 kettle bell swings 

20 hand release push ups 

3 rounds for time 

Tuesday - March 13, 2018

warm-up

450m run

then…

8-100m runs

WOD 

50 air squats 

20 shoulder to over head (135lbs/95lbs)

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

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

-Snatch grip Extensions 

3 sets x 5 reps 

-Blob Deads

4 sets x 4 reps 

-ABS

Saturday - March 10, 2018

Westside

-Warm up 

2-450m runs 

then…

8-100m sprints 

1:00 rest in-between 

-2 Free Squats + Sprint

semi heavy weight 

5 sets 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions

3 sets x 8 reps

-Blob Deads 

-ABS

Thursday - March 08, 2018

warm-up

450m run

then…

"Cindy"

WOD

10-9-8-7-6-5-4-3-2-1

power clean 

over bar burpees

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

Olympic

-Snatch 

5 sets x 1 rep @60%

4 sets x 1 rep @ 70%

3 sets x 1 rep @ 78%

2 sets x 1 rep @ 85%

Wednesday - March 07, 2018

warm-up

450m run

then…

WOD

12-9-6

hang squat cleans 

burped box jumps 

Tuesday - March 06, 2018

warm-up

450m run

then…

8-100m runs

WOD 

4 rounds 

8 squat snatches 

200m 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

2 sets x 10 reps

-45 degree reads

2 sets x 8 reps 

-Blob Deads 

-Leg Curls 

100 reps 

-ABS

Saturday - March 03, 2018

warm-up

450m run

then…

"Cindy"

WOD 

2 rounds for time 

400m run

20 over bar burps 

20 push press

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Puls 

-Conventional Pulls 

-GHR's

3 sets x 10 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads

-ABS

Thursday - March 01, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

10 db snatch 

10 burpees 

AMRAP 10 

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

Olympic 

-Snatch 

30 snatches @ 75%

Wednesday - February 28, 2018

Westside 

Max Effort Upper

-Bench + Bands

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

Tuesday - February 27, 2018

warm-up

450m run

then…

8-100m runs

WOD 

30 clean & jerks 

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

-Snatch grip Extensions 

3 sets x 4 reps 

-Blob Deads

-ABS

Saturday - February 24, 2018

warm-up

450m run

then…

75 wall balls

WOD 

8 toes to bar 

10 hang clean & jerks 

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-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 

3 sets x 20 reps 

-ABS

Thursday - February 22, 2018

warm-up

450m run 

then…

"Cindy"

WOD 

7 pull ups 

7 clean & jerks

5 rounds for time 

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

Olympic

-Snatch 

30 reps @ 65%

Wednesday - February 21, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

100 wall balls 

for time 

Tuesday - February 20, 2018

warm-up

450m run

then…

8-100m runs

WOD 

9 thrusters 

9 pull ups 

5 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 

-45 Degree Deads 

3 sets x 8 reps 

-Blob Deads 

-ABS

Saturday - February 17, 2018

warm-up

450m run

then…

50 wall balls

WOD 

10 clean & jerks 

10 burpees 

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Blob Deads 

-ABS

Thursday - February 15, 2018

warm-up

450m run

then…

"Cindy 

WOD 

5 power snatch 

10 burpees 

5 rounds for time 

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

Olympic 

-Snatch 

3 sets x 1 rep @…

65%

68%

73%

77%

Wednesday - February 14, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

1 Mile Run 

Tuesday - February 13, 2018

warm-up

450m run

then…

8-100m runs

WOD 

4 rounds 

7 clean & jerks 

9 burpees 

15 kb swings 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 reps 

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - February 10, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

2 Rounds 

30 back squats 

20 burpees 

15 push ups 

(135lbs/95lbs)

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

Westside 

Max Effort Lower 

-Box Squats

Cambered Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets

8 GHR's

8 Snatch Grip Extensions 

8 Blob Deads

-ABS

Thursday - February 08, 2018

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

5 clean & jerks

10 sit ups

15 air squats 

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

Olympic

-Snatch 

work up to 5 sets x 1 rep @ 78%a

Wednesday - February 07, 2018

Westside 

Max Effort Upper

-Bench + Bands 

10 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - February 06, 2018

warm-up

450m run

then…

8-100m runs

WOD

3 deadlifts 

6 hang power cleans 

9 shoulder to overhead

5 rounds 

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

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 5 reps 

-KB Box Deads

2 sets x 15 reps 

-ABS

Saturday - February 03, 2018

warm-up

450m run

then…

"Cindy"

WOD

5 rounds 

400m run

4 squat cleans (205lbs/145lbs)

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

Westside 

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-45 degree deads

 3 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Thursday - February 01, 2018

warm-up

450m run

then…

4 pass throughs 

5 strict pull ups 

6 spider-mans

WOD

Every :35 

1 squat snatch 

@75% or above 

30x 

Wednesday - January 31, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

1 Mile Run 

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

Westside 

Max Effort Upper 

-Bench Press + 2 board 

-Laying Extensions 

3 sets x 8 reps 

-Bent Over Rows 

9 sets x 3 reps

-Machine Extensions 

3 sets x 20 reps 

-Machine Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - January 30, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

30 deadlifts 

20 front squats 

10 push jerks 

2 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 7 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - January 27, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

20 wall balls 

10 burpees 

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-45 Degree Deads 

3 sets x 6 reps 

-Blob Deads

-Leg Curls 

-ABS

Thursday - January 25, 2018

warm-up

450m run

then…

"Cindy"

WOD

30 power snatches 

for time

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

Olympic 

-Snatch 

5 sets x 1 rep @ 55%

3 sets x 1 rep @ 65% 

2 sets x 1 rep @ 75%

Wednesday - January 24, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD

2 rounds

40 burpees

30 sit ups 

20 air squats 

10 push ups 

Tuesday - January 23, 2018

warm-up

450m run

then…

50 wall balls 

WOD

30 clean & jerks for time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-GHR's

2 sets x 15 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS