Saturday - September 01, 2018

warm-up

450m run 

then…

30 burpees

WOD 

30 power cleans (185lbs/135lbs)

for time 

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

Westside

Max Effort Lower 

-Box Squats 

SSB + Bands

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

5 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS

Thursday - August 30, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 7

3 thrusters (95lbs/65lbs)

3 toes to bars 

6 thrusters 

6 toes to bar 

9 thrusters

9 toes to bar 

etc. etc. etc.

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

Olympic 

-Snatch 

3 sets x 1 rep @ 65%

3 sets x 1 rep @ 75%

3 sets x 1 rep @ 88%

Wednesday - August 29, 2018

warm-up

450m run

then…

5 spider-mans

5 air squats 

5 pass throughs 

WOD 

3 rounds for time 

10 shoulder to over head 

400m run

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

Westside

Max Effort Upper

-Bench 

10 push ups + 1 bench 

-Laying Extensions 

3 sets x 10 reps 

-Bent Over Rows

30 reps

-Roll Backs 

3 sets x 15 reps 

-Face Pulls 

3 sets x 12 reps

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - August 28, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

5 rounds for time 

7 hang squat cleans (135lbs/95lbs)

15 push ups 

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

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 

-GHR's 

3 sets x 7 reps

-45 Degree Deads

3 sets x 7 reps 

-KB Box Squats

3 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Sunday - August 26, 2018

warm-up

450m run

then…

8-200m sprints 

WOD 

EMOM 10 

1 squat clean 

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

Westside 

Dynamic Effort Lower 

-Bench 

5 sets x 5 reps @83%

-Laying Extensions 

3 sets x 7 reps

-Dumbbell Shoulder Press

5 sets x 7 reps 

-Bent Over Rows 

30 reps

-Dips

30 reps

-Machine Extensions 

50 reps 

-Face Pulls 

50 reps 

-ABS

Saturday - August 25, 2018

warm-up

450m run

then…

5 pass throughs 

6 spider-man

7 inch worms

WOD

3 rounds

12 burpees

25 pushups

40 situps

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

Westside 

Max Effort Lower 

-Box Squats + Light Bands 

-Sumo Pulls 

-Conventional Pulls 

-GHR's

10 sets x 4 reps 

-45 Degree Deads

5 sets x 10 reps 

-KB Box Squats 

100 reps 

-Leg Curls 

100 reps

-ABS

Thursday - August 23, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 3

3 bears (135lbs/95lbs)

6 push ups 

9 squats 

5 rounds

1 bear =

1 deadlift

1 hang clean 

1 front squat 

1 jerk 

1 back squat 

1 jerk 

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

Olympic 

-Snatch 

30 reps ascending weight 

Wednesday - August 22, 2018

warm-up

450m run

then…

30 wall balls 

30 toes to bar 

WOD 

10 pull ups

10 front squats (135lbs/95lbs)

10 burpees

3 rounds for time

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

Westside 

Max Effort Lower 

-Bench + Bands

7 sets x 3 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

5 sets x 5 reps

-Dumbbell Shoulder Press

5 sets x 10 reps 

-Machine Dips

5 sets x 20 reps 

-Machine Extensions 

2 sets x 15 reps

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - August 21, 2018

warm-up

450m run

then…

10 air squats 

10 spider-mans 

100m run

WOD 

9 - 7 - 5

Power Clean (205lbs / 155lbs)

Deadlift (205lbs / 155lbs)

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

Westside 

Dynamic Effort Lower 

-GHR's

3 sets x 7 reps 

-Snatch Grip Extensions 

2 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Saturday - August 18, 2018

warm-up

450m run

then…

5 spider-mans

5 pass throughs 

5 inch wroms

:30 squat hold

6x 

WOD

1 round "Cindy"

1 clean & jerk 

10 rounds 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

5 GHR's 

5 Snatch Grip Extensions 

10 kb box reads

-Leg Curls 

100 reps

-ABS

Thursday - August 16, 2018

warm-up

450m run

then…

30 burpees

WOD

Chubby Grace

30 power clean & jerks (165lbs/110lbs)

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

Olympic 

-Snatch 

10 sets x 1 rep @ 80%

Wednesday - August 15, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

10 shoulder to overhead (135lbs/95lbs)

10 pull ups 

5 rounds for time

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

Westside 

Max Effort Upper 

-Bench + Chains 

-Roll Backs 

4 sets x 7 reps 

-Bent Over Rows 

30 reps 

-Curls 

100 reps 

-Laying Extensions

4 sets x 25 reps 

-Dips 

50 reps

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - August 14, 2018

warm-up

450m run

then…

25 wall balls 

10 Burpees

3x

WOD 

AMRAP 10 

3 squat snatches (95lbs/65lbs)

5 burpees

7 push ups 

9 squats 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 1 rep

-Sumo Pulls 

6 sets x 1 rep 

-GHR's 

3 sets x 3 reps

-45 Degree Deads

3 sets x 5 reps 

-KB Box Squats

50 reps

-Leg Curls 

100 reps

-ABS

Saturday - August 11, 2018

warm-up

450m run

then…

10 spider-mans

10 pass throughs 

100m sprint 

WOD 

200m run

50 squats

200m run

40 sit ups

200m run

30 burpees

200m run

20 pull ups

200m run

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

Westside 

Max Effort Lower 

-Box Squats

cambered bar + bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

6 sets x 3 reps

-Snatch Grip Extensions

3 sets x 10 reps 

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps 

-ABS

Thursday - August 09, 2018

warm-up

450m run

then…

4 pull ups 

8 squats

8 pass throughs 

WOD 

WOD

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

40 power snatches (75lbs/45lbs)

1 "Fat Cindy"

For Time

*"Fat Cindy"

10 pull ups

20 push ups

30 squats

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

Olympic

-Snatch 

 60%x3

 70%x2

 75%x2

 80%x2

 85%x1

 90%x1