Wednesday - January 01, 2020

warm-up

450m run

then...

8 spider-mans 

6 dynamic toe touches 

100m run

3x

400m run

WOD 

16 sled walks front 

8 sled walks back 

Tuesday - December 31, 2019

warm-up

450m run

then...

5 spider-mans 

6 pass throughs 

7 inch worms 

WOD 

5 clean & jerks 

5 burpees

20 rounds for time 

Saturday - December 28, 2019

warm-up

450m run

then...

50 wall balls 

WOD 

AMRAP 8

4 over bar burpees

2 power cleans 

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

Westside 

Max Effort Lower

-Box Squats + Cambered Bar 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - December 26, 2019

Olympic 

-Snatch 

30 sets x 1 rep @ 65%

Wednesday - December 25, 2019

warm-up

450m run

then...

7 spider-mans 

7 pass throughs 

7 air squats 

WOD 

1 knees to elbow

2 thrusters (75lbs/55lbs)

3 push press (75lbs/55lbs)

4 power clean (75lbs/55lbs)

5 power snatch (75lbs/55lbs)

6 kb swing (53lbs/35lbs)

7 pull ups 

8 sumo deadlift (75lbs/55lbs)

9 sit ups 

10 push ups 

11 burpees

12 400m run (1x)

Complete as you would sing the 12 days of christmas song.

1, 2-1, 3-2-1, 4-3-2-1 until you get to 

12-11-10-9-8-7-6-5-4-3-2-1

For Time

Tuesday - December 24, 2019

Westside 

-Box Squats 

60% + Bands

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

Saturday - December 21, 2019

LEXI'S FUNDRAISER 

OLY COMPETITION 

Thursday - December 19, 2019

warm-up

450m run

then...

8-100m sprints 

WOD 

30 burpee clean & jerks 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 75%

Wednesday - December 18, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

AMRAP 9

3 OHS 

6 strict pull ups 

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

Westside

Max Effort Upper 

-Bench Press

10 sets x 3 reps + Bands

Tuesday - December 17, 2019

warm-up

450m run 

then...

50 wall balls 

WOD 

1 round of "Cindy"

1 squat snatch 

ascending weight each round 

5 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

-Sumo Dimels 

3 sets x 20 reps

-Leg Curls 

100 reps 

Saturday - December 14, 2019

warm-up

450m run

then...

8-100m sprints 

WOD

300m run 

30 shoulder to overhead (95lbs/65lbs)

3 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats + Bands + SSB

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 3 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - December 12, 2019

warm-up

450m run

then...

50 wall balls 

WOD 

1 power snatch 

1 squat snatch 

1 OHS

1 over bar burpee

30 rounds for time 

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

Olympic

-Snatch 

10 reps @ 60%

10 reps @ 70%

10 reps @ 80%

Wednesday - December 11, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

15-12-9

squat clean 

pull ups 

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

Westside 

Max Effort Upper 

-Bench 

10 sets x 10 push ups  + 10 Bench Press 

Tuesday - December 10, 2019

warm-up

450m run

then...

EMOM 7 

"Cindy"

WOD 

AMRAP 10 

15 wall balls 

5 power cleans 

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands

6 sets x 2 rep s

-Sumo Pulls 

3 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

2 sets x 20 reps 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - December 07, 2019

warm-up

450m run

then...

5 spider-mans

4 burpees

100m run 

4x 

WOD 

AMRAP 6 

3 burpee squat clean thruster 

6 push ups 

9 air squats 

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

Westside 

Max Effort Lower 

-Box Squats + Cambered + Chains 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 4 reps 

-2 Super Sets 

30 back extensions 

50 ab mat sit ups 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - December 05, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

4 rounds 

15 kettlebell swings 

7 burpees

100m run

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

Olympic

-Snatch 

5 sets x 1 rep @ 55%

4 sets x 1 rep @ 65%

3 sets x 1 rep @ 75%

2 sets x 1 rep @ 80%

1 set x 1 rep @ 85%

Wednesday - December 04, 2019

warm-up

450m run

then...

50 wall balls 

WOD 

21-15-9

power cleans 

pull ups 

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

Westside 

Max Effort Upper 

-Bench + Chains 

10 sets x 3 reps

Tuesday - December 03, 2019

warm-up
450m run
then...
"Cindy"

WOD 
AMRAP 10 
200m run
10 thrusters 
5 burpees

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

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 

-Sumo Dimels 
2 sets x 20 reps 

-GHR's
3 sets x 15 reps

-Blob Deads
3 sets x 20 reps

-Leg Curls 
100 reps

-ABS

Saturday - November 30, 2019

warm-up

450m run

then...

8-200m sprints 

WOD 

EMOM 10

7 back squats (135lbs/95lbs)

Thursday - November 28, 2019

warm-up

450m run

then...

5 knee jumps 

5 spider-mans 

5 pass throughs 

WOD

ARMAP 10

30 air squats 

18 sit ups

3 squat snatch

Wednesday - November 27, 2019

warm-up

450m run

then...

50 toes to bar

WOD

80 wall balls 

800m run

for time

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

Westside 

Max Effort Upper 

-Bench 

10 super sets 

10 push ups + 1 bench 

-Outlaw Wide 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

5 sets x 3 reps

-Push Ups 

100 reps 

-Pull Ups 

100 reps 

-Face Pulls 

100 reps

-ABS

Tuesday - November 26, 2019

warm-up

450m run

then...

"Cindy"

WOD

7 rounds for time 

7 push ups

6 knees to elbows 

5 hang power cleans 

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Chains 

4 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 6 reps

-KB Box Squats 

2 sets x 20 reps 

-3 super sets

20 weighted back extensions 

50 sit ups 

-Leg Curls 

100 reps

-ABS

Saturday - November 23, 2019

warm-up

450m run

then...

8-100m run

WOD 

In teams of 2 complete...

Buy In 400m run 

2 rounds 

100 dumbbell deadlifts 

48 dumbbell front squats 

48 dumbbells push press

40 dumbbell pull ups 

Buy Out 400m run

Thursday - November 21, 2019

warm-up

450m run

then...

5 spider-mans 

5 knee jumps

100m run

4x

WOD

21-15-9

sit ups 

burpees

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

Olympic 

-Snatch 

Snatch Horse

Wednesday - November 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

EMOM 10 

3 power snatch 

5 burpees

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

Westside 

Max Effort Upper 

-Bench Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip 

3 ests x 5 reps 

-Laying Extensiosn 

3 sets x 4 reps 

-Bent Over Rows

9 sets x 4 reps 

-Pull Ups

40 reps weighted 

-Push Ups

100 reps 

-ABS

Tuesday - November 19, 2019

warm-up

450m run

then...

50 wall balls 

WOD

21 clean & jerks 

2 rounds "Cindy" 

15 cleans & jerks

2 rounds "Cindy"

9 clean & jerks

2 rounds of "Cindy"

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Chains 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch grip extensions

2 sets x 20 reps

-Blob Deads

3 sets 

-Leg Curls 

100 reps 

-ABS

Saturday - November 16, 2019

warm-up

450m run

then...

5 spider-man 

5 inch worms 

5 pass throughs 

4x

WOD

2 rounds - 1:00 at each station

bike 

kettlebell swing

burpee

row

push up

air squat 

shoulder to overhead 

100m run

sit up 

deadlift 

wall ball

burpees

Thursday - November 14, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 9 

3 power snatch 

6 burpees

9 pull ups 

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

Olympic 

-Snatch 

30 reps @ 77%

Wednesday - November 13, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 10 

100m run

10 kb swings 

10 wall balls 

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

Westside 

Max Effort Upper 

-Floor Press + Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip 

3 sets x 20 reps 

-Laying Extensions 

2 sets x 15 reps 

-Bent Over Rows 

5 sets x 5 reps 

-Dips 

4 sets x 10 reps 

-Push Ups 

50 reps 

-Banded extensions 

2 sets x 20 reps 

-Face Pulls 

100 reps

-ABS

Tuesday - November 12, 2019

warm-up

450m run

then...

"Cindy"

WOD

400m run

30 kb swings 

20 sit ups 

10 clean & jerks 

2 rounds 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Chains 

3 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 

3 sets x 3 reps

-Back Extensions

100 reps

-Ab Mat Sit Ups 

100 reps 

-Leg Curls 

100 reps 

-ABS