Wednesday - August 01, 2018

warm-up 

450m run

then…

50 toes to bar 

WOD 

21-15-9

thrusters (115lbs/85lbs)

power clean (115lbs/85lbs)

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Westside

Max Effort Upper 

-Bench

10 sets x 3 reps 

heavy as possible 

-Laying Extensions 

4 sets x 4 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Push Ups

75 reps 

-Dips 

3 sets x 10 reps 

-Machine Extensions 

2 sets x 30 reps  

-FacePulls

3 sets x 20 reps

Tuesday - July 31, 2018

warm-up

450m run

then…

50 unbroken wall balls 

WOD 

500m run

15 burpees

3 rounds for time 

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Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

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 

-KB Box Deads 

3 sets x 15 reps

-Blob Deads 

3 sets x 15 reps

-Leg Curls 

100 reps 

-ABS

Saturday - July 28, 2018

warm-up

450m run

then…

7 toes to bar

7 push ups

7 squats

6x

WOD 

"Grace"

30 Clean & Jerks (135lbs/95lbs)

*2 burpees for every drop. Pay upon drop.

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Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Dimel Deads 

3 sets x 12 reps 

-GHR's

5 sets x 5 reps 

-45 Degree Deads 

3 sets x 10 reps 

-KB Box Squats 

1 set x 50 reps 

-Leg Curls 

100 reps

-ABS 

Thursday - July 26, 2018

warm-up

450m run

then…

"Cindy"

WOD 

7 push jerks (155lbs/105lbs)

7 chest to bar pull ups

7 burpees

7 rounds for time

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Olympic 

-Snatch 

3 sets x 1 rep @ …

60%

70%

88%

Wednesday - July 25, 2018

warm-up

450m run

then…

6- 200m sprints

WOD 

EMOM 10 

7 burpees 

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Westside 

Max Effort Lower 

-Pin Press 

-Outlaw 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Laying Extensions 

3 sets x 8 reps 

-DB Shoulder Press

3 sets x 8 reps 

-Machine Dips 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - July 24, 2018

warm-up

450m run

then...

60 wall balls 

WOD

3 rounds 

12 deadlifts (315lbs/225lbs)

12 burpees 

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-GHR's 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-KB Box Squats 

3 sets x 20 reps 

-Banded Good Mornings 

100 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - July 21, 2018

warm-up

450m run

then…

10 toes to bar 

10 wall balls 

10 spider-mans 

4x

WOD 

For time and load

3 rounds

Run 500

7 Power cleans

*power cleans need be ascending weight for each round. All reps of each round will be one weight

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Westside 

Max Effort Lower 

-Bow Bar + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-45 Degree Deads

3 sets x 10 reps

-KB Box Deads 

3 sets x 15 reps

-KB Box Squats 

2 sets x 20 reps 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS

Thursday - July 19, 2018

warm-up

450m run

then…

"Cindy"

7x 

WOD 

AMRAP 10 

7 burpees

3 clean & jerks (155lbs/105lbs)

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Olympic

-Snatch 

10 sets x 1 rep @…

55%, 60%, 65%

3 sets x 1 rep @…

70%, 75%, 80%

Wednesday - July 18, 2018

warm-up

450m run

then…

5-400m sprints 

WOD 

100 wall balls 

for time 

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

Westside 

Max Effort Upper 

-Bench 

10 sets x 3 reps @ 70%

-Curls

100 reps 

-Laying Extensions

100 reps 

-Pull Ups 

50 reps 

-Machine Extensions

3 sets x 15 reps 

-Face Pulls 

3 sets x 30 reps 

-ABS

Tuesday - July 17, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

50 thrusters (95lbs/65lbs)

for time 

*7 burpees every time the bar is dropped 

*burpees are done when the bar gets dropped not after

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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 

5 sets x 8 reps 

-45 Degree Deads

3 sets x 7 reps 

-KB Box Deads

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS

Sunday - July 15, 2018

warm-up

450m run

then…

10 spider-mans

10 pass throughs

5 inch worms

5x

WOD

EMOM 12

1 power snatch (175lbs/125lbs)

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

Westside 

Dynamic Effort Lower 

-Bench

7 sets x 5 reps @ 79%

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Pull Ups 

50 reps 

-Bent Ove Rows 

50 reps 

-Machine Extensions 

100 reps 

-Face Pulls 

100 reps 

-ABS

Saturday - July 14, 2018

warm-up

450m run

then…

10 squats

100m run

6x 

WOD

AMRAP 8 

7 pull ups 

7 burpees 

7 toes to bar 

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

Westside

Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

3 GHR's

5 Snatch Grips 

20 Banded good mornings 

-Leg Curls 

200 reps 

-ABS

Thursday - July 12, 2018

warm-up

450m run

then…

5 toes to bar 

10 spider-mans 

15 pass throughs 

4x 

WOD 

In 15 minutes complete...

2 rounds of "Cindy"

1 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

2 power snatch

2 rounds of  "Cindy"

3 power snatch

etc, etc, etc

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

Olympic Lifting 

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Wednesday - July 11, 2018

warm-up 

450m run

then…

5-200m run

1:00 rest in between 

WOD 

15-12-9-6-3

Front Squat (135lbs/95lbs)

Toes To Bar 

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

Westside 

Max Effort Upper 

-Bench + Bands 

7 sets x 2 reps

-Laying Extensions 

3 sets x 25 reps 

-Bent Over Rows 

30 reps 

-Dips 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - July 10, 2018

warmup

450m run

then…

50 wall balls 

WOD 

1 squat snatch 

20 double unders 

8 rounds for time 

*ascending weight on the snatch 

*you only have one attempt at the snatch 

*must ascend each round

Score = Total Load + Time 

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

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 

4 sets x 3 reps 

-45 Degree Deads 

3 sets x 15 reps 

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - July 07, 2018

warm-up

450m run

then…

5 pass throughs 

7 spider-mans 

100m sprint

6x

WOD

5 rounds 

5 squat clean thrusters (135lbs/95lbs)

10 pull ups 

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

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-4 Super Sets 

5 GHR's 

10 Snatch Grip Extensions 

15 Back Extensions 

3-10 Blob Deads 

-Leg Curls 

100 reps 

-ABS

Thursday - July 05, 2018

warm-up

450m run

then…

"Cindy"

WOD 

40 KBS

200m run

30 KBS

200m run

20 KBS

200m run

10 KBS

200m run

For time

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

Olympic 

-Snatch 

30 snatches @ 75% 

Wednesday - July 04, 2018

warm-up

450m run

then…

4-400m sprints 

WOD 

AMRAP 7 

7 power cleans 

12 wall balls 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

-Double Pause Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 12 reps 

-Bent Over Rows 

9 sets x 3 reps

-Dips 

4 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS