Thursday - November 01, 2018

warm-up

450m run

then…

"Cindy"

WOD 

7 power cleans (75lbs/55lbs)

7 thrusters (75lbs/55lbs)

7 pull ups 

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Olympic 

-Snatch 

work up to 90% for 3 singles 

Wednesday - October 31, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

AMRAP 10 

10 kb swings 

200m run

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Westside 

Max Effort Upper 

-Bench Press 

Bow Bar & Axle Bar

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 3 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Triceps Extensions 

3 sets x 5 reps H.A.P.

-Face Pulls

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-ABS 

Tuesday - October 30, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

30 thrusters 

30 burpees

 2 rounds for time 

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Westside 

-Box Squats 

50% + Bands 

6 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-2 Super Sets 

5 GHR's

5 Snatch Grip Extensions 

5 Blob Deads + Chains 

-Leg Curls 

100 reps

-ABS 

Saturday - October 27, 2018

warm-up

450m run

then…

5 burpees 

5 spider-mans 

5 pass throughs 

WOD 

AMRAP 15 

15 thursters (75lbs/45lbs)

15 kb swings (53lbs/35lbs)

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Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads 

3 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - October 25, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 7 

5 front squats (185lbs/135lbs)

10 over bar burpees

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Olympic

-Snatch 

5 sets x 1 rep @ 67%, 75%, 79%

Wednesday - October 24, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

3 chest to bar pull ups 

4 squat clean thrusters 

5 rounds for time

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Westside 

Max Effort Upper 

-Bench Press 

-Close Grip Bench 

3 sets x 4 reps 

-Laying Extensions 

3 sets x 6 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

4 sets x 10 reps 

-Push Ups 

100 reps

-Face Pulls 

3 sets x 12 reps

-Machine Extensions 

3 sets x 12 reps 

-ABS

Tuesday - October 23, 2018

warm-up

450m run

then…

5 spider-mans 

6 pass throughs 

7 inch worms 

WOD

AMRAP 15 

5 Power cleans (165lbs/115lbs)

15 Wallballs (20lbs/14lbs) 

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Westside

Dynamic Effort Lower 

-Box Squats

60% + Bands 

3 sets x 1 rep

-Sumo Pulls 

9 sets x 1 reps 

-Conventional Pulls

3 sets x 1 reps 

-Dimels 

3 sets x 15 reps

-45 Degree Deads

5 sets x 4 reps 

-KB Box Squats

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - October 20, 2018

warm-up

450m run

then…

10 spider-mans 

10 pass throughs 

10 inch worms 

3x

WOD

4 Rounds For Time

15 Toes To Bar

20 Burpees

25 Kettlebell Swings (53lbs/35lbs)

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Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-45 Degree Deads

2 sets x 15 reps 

-KB Box Deads

2 sets x 15 reps 

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Thursday - October 18, 2018

warm-up

450m run

then…

"Cindy"

WOD 

EMOM 9

3 Minutes of 

3 hang power snatches

3 Minutes of 

3 power snatches

3 Minutes of 

3 snatch balances 

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OLYMPIC

-Snatch 

10 sets x 1 rep @ 65%

5 sets x 1 rep @ 75%

3 sets x 1 rep @ 85%

Wednesday - October 17, 2018

warm-up

450m run

then…

5 spider-mans 

6 dynamic toe touches 

100m sprint

5x

WOD

AMRAP 13 

10 goblet squats

6 dumbbell snatches 

100m run

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Westside

Max Effort Upper 

-Bench 

-JM Press

3 sets x 5 reps

-Laying Extensions 

2 sets x 25 reps 

-Bent Over Rows

30 reps 

-Dips 

5 sets 

-Machine Extensions

3 sets x 20 reps

-Face Pulls 

3 sets x 30 reps

-ABS

Tuesday - October 16, 2018

warm-up

450m run

then…

50 wall balls unbroken 

WOD

450m run

10 OHS 

3 rounds for time 

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

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 

4 sets x 8 reps 

-Snatch Grip Extensions 

4 sets x 6 reps

-Blob Deads

3 sets x 8 reps 

-Banded Good Mornings 

100 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - October 13, 2018

warm-up

450m run

then…

6-200m runs 

WOD 

AMRAP 14

7 Muscle Ups

50 Wall Balls (20/14)

100 Double Unders 

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Westside

Max Effort Lower 

-Box Squats 

Bow Bar + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-KB Box Deads

3 sets x 12 reps

-Leg Curls 

100 reps 

-ABS

Thursday - October 11, 2018

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 8 

6 OHS (135lbs/95lbs)

6 pull ups 

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Olympic 

-Snatch 

4 sets x 2 reps @ 65%

4 sets x 2 reps @ 70%

3 sets x 2 reps @ 75%

Wednesday - October 10, 2018

warm-up

450m run

then…

4 pass throughs 

5 inch worms 

6 air squats 

WOD 

6-5-4-3-2-1

hang power clean (135lbs/95lbs)

burpees

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

Westside

Max Effort Upper 

-Bench Press

Double Reverse Grip

-Bent Over Rows 

9 sets x 4 reps 

-Dumbbell Shoulder Pres

5 sets x 10 reps 

-Dumbbell Row Backs

4 sets x 10 reps 

-4 SuperSets of

10 Laying Triceps Extensions

5-10 Dips

20 Machine Face Pulls 

*Do NOT rest between exercises!!!

-Weighted AB Wheels

*Optional

-Back Extensions 

-Rack JM Press 

-Circus Dumbbell

Tuesday - October 09, 2018

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD 

15 ab mat sit ups 

10 front squats (135lbs/95lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squat

50% + Bands 

6 sets x 2 rep 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-45 Degree Deads

3 sets x 5 reps

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

100 reps 

-Abs

Saturday - October 06, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

15-12-9

unbroken clean & jerks (135lbs/95lbs)

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Westside 

Max Effort Lower 

-Box Squats

straight weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 3 sets x 8 reps

-Snatch Grip Extensions

3 sets x 6 reps

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - October 04, 2018

warm-up

450m run

then…

"Cindy"

WOD

5 rounds 

1 minute on, 1 minute off

Squat Cleans & Jerks (135lbs/95lbs)

*Score is total reps

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

Olympic 

-Snatch 

10 sets x 1 rep @80%

*pause in the hole for 4 count

Wednesday - October 03, 2018

warm-up

450m run

then…

100m sprint 

10 burpees

4x

WOD 

AMRAP 6 

kettle bell swings (53LBS/35LBS)

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

Westside

Max Effort Upper 

-Bench Press 

Fat Bar + Chains

-Competition Bench

1 rep 

*ask coach for weights 

-Tate Press 

3 sets x 12 reps 

-DB Roll Backs 

3 sets x 12 reps 

-Push Ups 

100 reps 

-Band Pull Aparts

100 reps 

-Barbell Oblique 

100 reps 

Tuesday - October 02, 2018

warm-up

450m run 

then…

75 wall balls 

WOD

5 rounds 

1 min on, 1 min off

2 power snatch (95lbs/65lbs)

4 burpees

rounds + reps will be your score 

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

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 

-GHRs

4 sets x 5 reps 

-45 Degree Deads 

2 sets x 12 reps

-KB Box Deads 

2 sets x 12 reps 

-ABS