Saturday - June 30, 2018

warm-up

450m run

then…

60 wall balls 

WOD 

21-15-9

power snatch (95lbs/65lbs)

pull ups

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

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 3 reps 

-45 Degree Deads 

4 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-Glute Bridges 

100 reps 

-ABS 

Thursday - June 28, 2018

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 12 

5 deadlifts (95lbs/65lbs)

5 hang cleans 

5 thrusters

5 burpees

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

Olympic Lifting 

-Snatch 

5 sets x 1 rep @ 65%

4 sets x 1 rep @ 69%

3 sets x 1 rep @ 77%

2 sets x 1 rep @ 83%

1 set x 1 rep @ 87%

Wednesday - June 27, 2018

warm-up

450m run

then…

3-450m runs

WOD

Ten rounds for time of:

7 burpees

7 knees to elbows

*sub one 7 rounds

**sub two 5 rounds

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

Westside 

Max Effort Lower 

-Bench 

7 sets x 5 reps @ 77%

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 30 reps 

-Face Pulls 

2 sets x 20 reps

-ABS

Tuesday - June 26, 2018

warm-up

450m run 

then…

10 wall balls 

5 spider-mans 

5 pass throughs 

5x 

WOD 

25 air squats 

450m run

3 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

3 sets x 8 reps

-Lunges 

100 reps

-Leg Curls 

100 reps 

-Reverse Hyper 

2 sets x 18 reps 

-ABS 

Saturday - June 23, 2018

warm-up

450m run

then…

10 air squats 

6 spider-mans

100m run

4x 

WOD 

5k run

30 power cleans (185lbs/125lbs)

For Time 

 *power cleans can ONLY be done RXd

**no squat cleans allowed

Thursday - June 21, 2018

warm-up

450m run

then…

"Cindy"

WOD 

21-15-9

back squats (185lbs/135lbs)

kb swings (53lbs/35lbs)

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

Olympic 

-Snatch 

work up to 3 sets x 2 reps @ 77% 

Wednesday - June 20, 2018

warm-up

450m run

then…

4-300m sprints 

WOD 

9 thrusters 

9 pull ups 

5 rounds 

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

Westside 

Max Effort Upper 

-Bench + Bands  

10 sets x 3 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dips

-Roll Backs 

5 sets x 5 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - June 19, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

5 squat snatches 

10 hand release push ups 

15 air squats 

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

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 

-3 Super Sets 

4 GHR's 

5 Snatch Grip Extensions 

6 Back Extensions 

AMRAP Blob Deads

20 Lunges 

-ABS

Saturday - June 16, 2018

warm-up

450m run

then…

10 toes to bar 

10 pass throughs 

10 spider-mans 

5x 

WOD 

AMRAP 20 

5 thrusters (135lbs/95lbs)

7 burpees 

9 kbs (53lbs/35lbs)

200m run

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

6 GHRs

7 Snatch Grip Extensions 

10 Back Extensions 

5-10 Blob Deads 

-Lunges 

100 steps 

-Leg Curls 

100 reps 

-ABS

Thursday - June 14, 2018

warm-up

450m run

then…

"Cindy"

WOD 

3 power cleans (80% of 1RM)

6 box jumps 

9 hand release push ups 

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

Olympic 

-Snatch 

5 sets x 1 @…

55%

65%

75%

Wednesday - June 13, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

EMOM 15 

2 power cleans 

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

Westside 

Max Effort Upper 

-Bench Press + Chains 

work up to a 1RM 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows 

10 sets x 3 reps 

-Dumbbell Push Press 

10 sets x 5 reps 

-Dips 

5 sets 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - June 12, 2018

warm-up

450m run

then…

5 spider-mans

6 inch worms 

8 pass throughs 

:30 squat hold 

WOD 

100 back squats from the floor (115lbs/85lbs)

*if you do the WOD that is your only work for today 

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

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 

4 sets x 8 reps 

-Snatch Grip Extensions 

5 sets x 4 reps 

-Blob Deads 

3 sets x 10 reps

-Reverse Hypers

3 sets x 10 reps  

-ABS

Saturday - June 09, 2018

warm-up

450m run

then…

8 toes to bar 

8 air squats 

8 spider-mans 

WOD

AMRAP 12 

2 hang power snatch (115lbs/85lbs)

5 OHS 

8 hand release push ups 

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

Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Dimel Deads + Bands 

2 sets x 20 reps 

-GHR's

5 sets x 4 reps 

-45 Degree Deads 

3 sets x 15 reps 

-Glute Bridges 

100 reps 

-Lunges 

100 steps 

-ABS

Thursday - June 07, 2018

warm-up

450m run

then…

"Cindy

WOD

21-15-9

thrusters (95lbs/65lbs)

pull ups 

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

Olympic 

5 sets x 1 rep @ 80%

Wednesday - June 06, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD

EMOM 12 

2 power snatch 

Tuesday - June 05, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

30 bear complexes (95lbs/65lbs)

For Time 

*1 bear complex = 1 squat clean + 1 jerk + 1 back squat + 1 behind the neck jerk 

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

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps 

-Sumo Pull 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

2 sets x 20 reps

-Blob Deads 

3 sets x 10 reps 

-Leg press 

5 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - June 02, 2018

warm-up

450m run

then…

8-200m runs 

WOD 

AMRAP 9 

30 double unders 

10 clean & jerks (135lbs/95lbs)

6 bar facing burpees 

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

Westside 

Max Effort Lower 

-Cambered Bar + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 4 reps 

-Snatch Grip Extensions 

5 sets x 5 reps 

-Rack Pulls 

-Lunges 

-ABS