Thursday - May 31, 2018

warm-up

450m run

then…

5 pull ups 

5 toes to bar 

10 push ups 

15 air squats 

WOD 

AMRAP 7 

5 C2B 

5 OHS

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

Olympic 

-Snatch 

off deficit 

Wednesday - May 30, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

25 burpees

200m run

20 burpees

200m run

15 burpees

200m run

10 burpees 

200m run

5 burpees 

For Time 

Tuesday - May 29, 2018

warm-up

450m run

then…

10 wall balls 

10 burpees 

4x 

WOD 

7 KBS (53lb/35lb)

7 hand release push up 

10 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-45 Degree Deads 

5 sets x 5 reps 

-Blob Deads 

-Glute Bridges 

100 reps 

-Leg Press 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - May 26, 2018

warm-up

450m run

then…

7 air squats 

8 pass throughs 

4 spider-mans 

100m sprint 

5x 

WOD 

AMRAP 3 

5 squat snatch 

3 lateral burpees

1 minute rest 

3 rounds 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-ABS

Thursday - May 24, 2018

warm-up

450m run

then…

chest to bar "Cindy"

WOD 

AMRAP 3 

3 power cleans 

6 burpees 

9 air squats 

rest 1 minute 

5 rounds

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

Olympic 

-Snatch 

60% x 3 

70% x 2 

75% x 1 

80% x 1 

85% x 1 

95% x 1 

85% x 2 

Wednesday - May 23, 2018

warm-up

450m run

then…

4 incho worms 

8 pass throughs 

8 dynamic toe touches

WOD 

EMOM 12 

1 deadlift 

1 hang clean 

1 front squat 

Tuesday - May 22, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

8 deadlifts (225lbs/155lbs)

8 burpees

20 double unders 

5 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-GHR's 

5 sets x 5 reps 

-45 Degree Deads

3 sets x 5 reps 

-Blob Deads 
1 set x 20 reps 

-Leg Press 

3 sets x 20 reps 

-Reverse Hypers 

2 sets x 15 reps 

-Leg Curls

100 reps 

-ABS

Saturday - May 19, 2018

warm-up

450m run

then…

8-200m sprints 

WOD 

10 thrusters (155lbs/105lbs)

30 hand release push ups 

3 rounds for time 

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

Max Effort Lower

-Box Squats 

Bow Bar + Heavy Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

4 GHR's 

4 Snatch Grip Extenisons

10 Back extensions 

20 glute bridges 

-Lunges 

100 reps 

-ABS

Thursday - May 17, 2018

warm-up

450m run

then…

"Cindy"

WOD 

"Grace"

30 snatches 

For Time 

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

Olympic 

-Snatch Off Blocks 

work up to around 70%

Wednesday - May 16, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

10 push ups 

10 squats 

10 sit ups 

6 rounds for time 

Tuesday - May 15, 2018

warm-up

450m run

then…

5 spider-mans

6 incho worms 

10 dynamic toe touches 

WOD 

800m run

30 wall balls 

800m 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 

-Dimmel Deads 

2 sets x 20 reps 

-GHR's 

5 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads 

3 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-Reverse Hypers 

3 set x 10 reps 

-ABS

Saturday - May 12, 2018

warm-up

450m run

then…

10 dynamic toe touches 

8 spider-mans 

6 pass throughs 

5x

WOD

4 ground to over head (155lbs/110lbs)

8 burpees 

16 air squats 
36 double unders

5 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-45 Degree Deads 

3 sets x 12 reps 

-Leg Press

2 sets x 20 reps

-Glute Bridges 

100 reps 

-Reverse Hypers 

3 sets x 15 reps 

-ABS

Thursday - May 10, 2018

warm-up

450m run

then…

"Cindy"

WOD 

3 rounds 

10 overhead squats 

10 back squats 

10 power cleans 

rest 2:00 between rounds

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

Olympic 

-Snatch 

5 sets x 1 rep @ 85%

-Front Squats 

5 sets x 2 reps 

Wednesday - May 09, 2018

warm-up

450m run

then…

8-100m sprints 

WOD

8 deadlifts 

8 burpees 

4 rounds for time 

Tuesday - May 08, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

1 power snatch  

6 push ups

9 air squats 

2 power snatch 

6 push ups 

9 air squats 

3 power snatch 

6 push ups

9 air squats 

until 10 power snatch or 20 minutes 

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

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 6 reps 

-Snatch Grip Extensions 

3 sets x 3 reps heavy 

-Blob Deads 

3 sets x 15-20 reps 

-Lunges 

100 steps 

-Leg Curls 

100 reps 

-ABS

Saturday - May 05, 2018

warm-up

450m run

then…

8 spider-mans 

6 dynamic toe touches 

:30 squat hold 

4x 

WOD 

10 push jerks (135lbs/95lbs)

10 pull ups 

30 double unders 

5 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls

-Dimmel Deads + Bands 

2 sets x 15 reps 

-45 Degree Deads 

3 sets x 6 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

-Reverse Hypers 

2 sets x 25 reps 

-ABS

Thursday - May 03, 2018

warm-up

450m run

then…

"Cindy"

WOD

15-12-9-6-3

thrusters (95lbs/65lbs)

toes to bar 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 60%

8 sets x 1 rep @ 70%

6 sets x 1 rep @ 75%

4 sets x 1 rep @ 80%

Wednesday - May 02, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

200m run

5 hang squat snatches (135lbs/95lbs)

rest 1:1

5 rounds for total working time