Thursday - November 29, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 6

7 hang squat cleans (115lbs/75lbs) 

7 over bar burpees

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

Olympic 

-Snatch

15 sets x 1 rep @ 75%

w/3 sec pause at the bottom 

Wednesday - November 28, 2018

warm-up

450m run

then..

50 toes to bar 

WOD 

AMRAP 7 

6 squat snatches 

100m run

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

Westside 

Max Effort Upper

-Bench Press + Chains 

-Laying Extensions 

3 sets x 20 reps 

-Dips 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABSa

Tuesday - November 27, 2018

warm-up

4 - 200m sprints 

WOD 

450m run

10 minutes of "Cindy"

450m run

Score = Rounds + Reps + Total 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

-Sumo Dimels Into Bands 

3 sets x 20 reps 

-Snatch Grip Extensions 

2 sets x 7 reps 

-ABS

Saturday - November 24, 2018

warm-up

450m run

then…

5 spider-mans 

5 pass throughs 

5 inch worms 

WOD

21 wall balls  

15 squat cleans 

9 shoulder to overhead 

3 rounds for time 

Thursday - November 22, 2018

warm-up

450m run

then…

"Cindy"

WOD 

10 wall balls 

200m run

5 rounds for time 

Wednesday - November 21, 2018

warm-up

450m run

then…

50 flutter kicks 

WOD 

20 power cleans 

20 burpees

20 power cleans 

for time (135lbs/95lbs)

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

Westside 

Max Effort Upper 

-Bench Press + Chains 

-Laying Extensions 

3 sets x 15 reps 

-Bent Over Rows

9 sets x 5 reps

-Roll Backs 

5 sets x 3 reps heavy 

-Dips 

5 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - November 20, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

AMRAP 14

10 power snatch (135lbs/95lbs)

15 air squats 

200m run

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

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

-GHRs

5 sets x 4 reps

-45 Degree Deads 

3 sets x 10 reps

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Sunday - November 18, 2018

warm-up

450m run

then…

10 - 200m sprints 

WOD

10 shoulder to over head (95lbs/65lbs)

10 pull ups 

5 rounds for time 

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

Westside 

Dynamic Effort Upper 

-Bench Press

7 sets x 3 reps 

-Laying Extensions 

5 sets x 5 reps

-Dumbbell Shoulder Press

5 sets x 10 reps 

-Bent Over Rows 

9 sets x 3 reps

-Push Ups 

100 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS

Saturday - November 17, 2018

warm-up

450m 

run then…

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

AMRAP 15 

5 squat snatches 

5 over bar burpees

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-GHR's

4 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 5 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Thursday - November 15, 2018

warm-up

450m run

then…

"Cindy"

5x

WOD 

15 box jumps 

400m run

4 rounds for time 

PJ- step ups & row

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

Olympic 

-Snatch 

30 snatches @ 78%

Wednesday - November 14, 2018

warm-up

450m run

then…

100m run

5 inch worms

10 pass throughs 

WOD 

AMRAP 10 

20 wall balls 

200m run

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

Westside 

Max Effort Upper

-Bench Press + Bands 

-Laying Extensions 

3 sets x 8 reps 

-Roll Backs 

5 sets x 10 reps

-Bent Over Rows

5 sets x 5 reps

-Dips 

5 sets x 10 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - November 13, 2018

warm-up

450m run

then…

10 wall balls 

10 burpees

5x

WOD 

10 power cleans 

200m run

3 rounds for time 

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

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 5 reps

-45 Degree Deads 

4 sets x 7 reps

-KB Box Squats 

3 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Sunday - November 11, 2018

warm-up

450m run

then…

25 toes to bar 

25 wall balls 

2x

WOD 

30 squat clean & jerks (135lbs/95lbs)

for time 

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

Westside 

Dynamic Effort Upper 

-Bench Press

5 sets x 2 reps @ 88% 

-Roll Backs 

4 sets x 10 reps 

-Pull Ups 

50 reps

-Push Ups 

100 reps 

-Machine Extensions 

4 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Saturday - November 10, 2018

warm-up

450m run

then…

5 pull ups 

100m run 

10 spider-mans 

5x 

WOD 

400m run

15 power snatch 

400m run

30 burpees

400m run

15 front squats (135lbs/95lbs)

400m run

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

Westside 

Max Effort Lower 

-Box Squats

Cambered + Straight Weight 

-Sumo Pulls

3 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 3 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-ABS

Thursday - November 08, 2018

warm-up

450m run

then…

"Cindy"

7x 

WOD

15-12-9

toes to bar 

hang power cleans (135lbs/95lbs) 

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

Olympic

-Snatch 

5 sets x 1 rep @ 65%

5 sets x 1 rep @ 70% 

5 sets x 1 rep @ 75% 

5 sets x 1 rep @ 79%

Wednesday - November 07, 2018

warm-up

450m run

then…

50 toes to bars

WOD

30 clean & jerks (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Upper 

-Bench Press + Bands + Chains 

-Laying Extensions 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dumbbell Shoulder Press

10 sets x 10 reps 

-Machine Dips 

4 sets x 20 reps 

-Machine Extensions 

3 sets x 25 reps 

-Face Pulls 

2 sets x 50 reps 

-ABS

Tuesday - November 06, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

30 power snatch (135lbs/95lbs)

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 10 reps

-Snatch Grip Extensions 

3 sets x 10 reps 

-Blob Deads 

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Saturday - November 03, 2018

warm-up

450m run

then…

5 spider-mans 

5 air squats 

5 pass throughs 

4x

WOD

7 snatches (135/95)

30 squats 

5 rounds for time 

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

Westside 

Max Effort Lower

-Box Squats 

Straight Weight 

-Sumo Pull 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

4 sets x 3 reps HEAVY 

-Blob Deads 

-Leg Curls 

100 reps

-ABS