Thursday - January 31, 2019

warm-up

450m run

then…

50 toes to bar 

WOD

21 thrusters 

21 double unders 

3 rounds for time 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 82%

Wednesday - January 30, 2019

warm-up

450m run

then…

50 wall balls 

WOD

AMRAP 13

10 goblet squats 

6 kb snatches 

100m run

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

Westside 

Max Effort Upper 

-Bench Press + Fat Bar + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

4 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Dumbbell Floor Press

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - January 29, 2019

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 10 

7 hang power cleans (135lbs/95lbs)

7 over bar burpees

7 K2E

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 reps

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels

3 sets x 10 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

5 sets x 3 reps 

-Leg Curls 

100 reps

-ABS

Saturday - January 26, 2019

warm-up

450m run

then…

7 putting on your pants

7 dynamic toe touches

100m run

WOD

5 clean & jerks (135lbs/95lbs)

25 double unders 

6 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 7 reps 

-Snatch Grip Extensions 

3 sets x 6 reps 

-Blob Deads

-Leg Curls 

100 reps

-ABS

Thursday - January 24, 2019

warm-up

450m run

then…

25 wall balls 

25 toes to bar 

WOD

3 power snatch (135lbs/95lbs)

6 OHS (135lbs/95lbs)

9 pull ups 

5 rounds for time 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 67%

3 sets x 1 rep @ 70%

2 sets x 1 rep @ 85%

Wednesday - January 23, 2019

warm-up

450m run

then…

5 spider-mans

5 knee jumps 

5 pass throughs 

WOD

AMRAP 7 

10 alternating one arm c&j (5 each side)

5 hang squat cleans (115lbs/75lbs)

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

Westside

Max Effort Upper

-Bench Press + Heavy Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 6 reps 

-Laying Extensions 

3 sets x 8 reps 

-Dumbbell Floor Press 

1 set x 10 reps, 20 reps, 30 reps

-ABS

Tuesday - January 22, 2019

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 11

8 wall balls 

6 kb swings

4 toes to bar 

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

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 rep

-Sumo Dimels

3 sets x 20 reps 

-Snatch Grip Extensions

3 sets x 3 reps

-ABS

Saturday - January 19, 2019

warm-up

450m run

then…

5 spider-mans 

4 knee jumps

6 pass throughs 

WOD 

15-12-9-6-3

hang power cleans (135lbs/95lbs)

burped box jumps

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

Westside 

Max Effort Lower

-Box Squats + SSB

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 6 reps 

-Snatch Grip Extensions 

5 sets x 5 reps

-KB Box Squats

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - January 17, 2019

warm-up

450m run

then…

50 toes to bar 

WOD 

7 left arm kb swings 

7 right arm kb swings 

7 burpees

4 rounds 

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

Olympic 

-Snatch 

30 reps @ 68%

Wednesday - January 16, 2019

warm-up

450m run

then…

50 wall balls  

WOD

AMRAP 5 

back squats (135lbs/95lbs)

2 minutes rest 

AMRAP 5 

push press (75lbs/55lbs)

2 minutes rest

AMRAP 5

sit ups 

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

Westside 

Max Effort Upper

-Pin Press + Chains 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 7 reps

-Laying Extensions 

4 sets x 7 reps 

-Bent Over Rows

9 sets x 3 reps

-Dumbbell Floor Press 

3 sets x 10 reps

-Face Pulls 

3 sets x 20 reps 

-ABS 

Tuesday - January 15, 2019

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 8 

12 power snatch (75lbs/55lbs)

9 toes to bar 

40 double unders 

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

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 

-KB Box Squats 

3 sets x 20 reps

-Leg Curls 

300 reps

-ABS

Saturday - January 12, 2019

warm-up

450m run

then…

5 knee jumps 

6 spider-mans 

100m sprint  

WOD 

10 power cleans 

10 front squats 

10 push press 

3 rounds (135lbs/95lbs)

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

Westside 

Max Effort Lower

-Box Squats 

+ Cambered Bar + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels

3 sets x 15 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - January 10, 2019

warm-up

450m run

then…

5 wall balls 

5 spider-mans 

5 pass throughs 

WOD

AMRAP 10 

7 OHS (95lbs/65lbs)

200m run

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

Snatch 

work up to 1 rep @ 80%

Wednesday - January 09, 2019

warm-up

450m run

then…

50 toes to bar 

WOD

5 pull ups 

5 thrusters 

2 rounds

then…

10 sumo DL high pulls 

10 burpees 

2 rounds

then…

450m run

For Time 

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

Westside 

Max Effort Upper

-Football Bar 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 4 reps

-3 Super Sets 

8 Laying Extensions 

8 Push Ups 

8 Dips 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - January 08, 2019

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 15 

20 unbroken wall balls 

10 right arm dumbbell snatch 

10 left arm dumbbell snatch 

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

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 

-Sumo Dimels Into Bands 

3 sets x 20 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS

Saturday - January 05, 2019

warm-up

450m run

then…

5 pass throughs

6 spider-mans 

7 toes to bar 

WOD 

21 power cleans

15 front squats

9 push jerks 

(135lbs/95lbs)

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

Westside 

Max Effort Lower 

-Box Squats + SSB

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps

-Snatch Grip Extensions 

3 set x 8 reps

-KB Box Deads

2 sets x 20 reps 

-ABS

Thursday - January 03, 2019

warm-up

450m run

then…

"Cindy"

WOD

30 power snatch 

30 burpees

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

Olympic 

-Snatch 

3 sets x 2 reps @ 65%

3 sets x 2 reps @ 75%

3 sets x 2 reps @ 78%

Wednesday - January 02, 2019

warm-up

450m run

then…

50 wall balls 

WOD 

10 sumo dimels 

7 kb swings 

100m run

AMRAP 10 

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

Westside 

Max Effort Upper 

-Bench Press + Bands + Chains

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 20 reps

-Bent Over Rows

5 sets x 5 reps

-Machine Dips

3 sets x 20 reps

-Machine Extensions

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - January 01, 2019

GYM CLOSED