Saturday - September 29, 2018

warm-up

450m run

then…

5 spider-mans 

10 inch worms 

:30 squat hold 

WOD 

10 power cleans 

10 over bar burpees

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Back Extensions 

3 sets x 12 reps

-ABS

Thursday - September 27, 2018

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time 

10 OHS (135lbs/95lbs)

10 pull ups 

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

Olympic

-Snatch

2 sets x 1 rep @80%

1 rep @85%

1 rep @90%

Wednesday - September 26, 2018

warm-up

450m run

then…

10 unbroken toes to bar 

5x 

AMRAP 10

5 thrusters

10 push ups

15 squats 

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Westside

Max Effort Upper

-Bow Bar + Chains (Cambered Bar)

-Laying Extensions 

3 sets x 13 reps 

-Bent Over Rows 

30 reps 

-Dips

5 sets 

-JM Press

4 sets x 15-20 reps

-Laying Triceps Extensions

4 sets 

-ABS

Tuesday - September 25, 2018

warm-up

450m run

then…

50 wall balls 

WOD

7 clean jerks (135lbs/95lbs)

7 burpees

100m run

4 rounds for 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 

3 sets x 5 reps 

-Snatch Grip Extensions 

4 sets x 8 reps 

-KB Box Squats 

50 reps 

-ABS

Saturday - September 22, 2018

warm-up

450m run

then…

5 spider-mans 

5 pull ups 

5 pass throughs

4x 

WOD 

21 front squats

9 over bar burpees

15 front squats 

15 over bar burpees

9 front squats 

21 over bar burpees

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

Westside

Max Effort Lower 

-Box Squats 

Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

4 GHR's 

4 Snatch Grip Extensions

8 Back Extensions 

-KB Box Deads

3 sets x 12 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - September 20, 2018

warm-up

450m run

then…

"Cindy"

WOD

5 full snatches (135lbs/95lbs)

200m run

5 rounds for time

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

Snatch 

-5 sets x 2 reps @ 80%

Wednesday - September 19, 2018

warm-up

450m run

then…

50 toes to bar

WOD

20 back squats (135lbs/95lbs) 

10 pull ups 

3 rounds for time 

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

Westside

Max Effort Upper 

-Bench Press

2 Board + bands 

-Laying Triceps Extensions 

5 sets x 4 reps 

-Dumbbell Shoulder Press

5 sets x 8 reps

-Dips 

3 sets x 20 reps 

-Machine Face Pulls 

 5 sets x 15 reps 

-Face Pulls

3 sets x 20 reps

-100 Push Ups 

-ABS

Tuesday - September 18, 2018

warm-up

450m run

then…

50 wall balls 

WOD

30 snatches (135lbs/95lbs)

15 squat clean & jerks (165lbs/110lbs)

50 burpees

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

Westside

Dynamic Effort Lower

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 5 reps

-45 Degree Deads 

6 sets x 8 reps 

-KB Box Squats 

3 sets x 20 reps

-ABS

Saturday - September 15, 2108

warm-up

450m run

then…

5 spider-mans 

5 inch worms

5 pass throughs 

6x

WOD 

AMRAP 5
135lbs/95lbs

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

3 minutes rest

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

2 minutes

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

1 minute

AMRAP 5

5 clean & jerks

5 pull ups

10 push ups

15 squats

20 double under

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-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 

2 sets x 15 reps 

-Leg Curls 

100 reps

-ABS

Thursday - September 13, 2018

warm-up

450m run

then…

"Cindy"

WOD

200m run

12 kb swings

20 doubles

AMRAP 12

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

Olympic

-Snatch 

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 2

Wednesday - September 12, 2018

warm-up

450m run

then...

50 flutter kicks 

WOD 

"Randy"

75 power snatches (75lbs/55lbs)

for time 

Tuesday - September 11, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

20 air squats

400m run

3 rounds for time 

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

Westside

Dynamic Effort 

-Box Squat 

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 4 reps

-45 Degree Deads 

4 sets x 7 reps 

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS

Saturday - September 08, 2018

warm-up

450m run

then…

7 pull ups 

5 burpees

5x

WOD 

AMRAP 10

7 toes to bar 

7 power snatches (75lbs/45lbs)

7 thrusters (75lbs/45lbs)

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

Westside 

Max Effort Lower

-Box Squats

straight weight 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-GHR's

4 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls

100 reps

-ABS

Thursday - September 06, 2018

warm-up

450m run

then…

5 pass throughs 

6 inch worms 

7 spider-mans 

WOD

AMRAP 12

1 round "Cindy"

100m run

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

Olympic 

-Snatch 

10 sets x 1 rep @ 80%

Wednesday - September 05, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

AMRAP 6

3 power snatch 

6 push ups 

9 air squats 

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

Westside 

Max Effort Upper 

-Bench + Bands

-JM Press 

4 sets x 6 reps 

-Laying Extensions 

3 sets x 7 reps 

-Bent Over Rows

5 sets x 5 reps 

-Roll Backs 

3 sets x 8 reps 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps

-ABS

Tuesday - September 04, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 10

60 bar facing burpees 

30 OHS (120lbs/90lbs)

10 Muscle Ups

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

Westside

Dynamic Effort 

-Box Squat 

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 4 reps

-45 Degree Deads 

4 sets x 7 reps 

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS