Thursday - February 28, 2019

warm-up

450m run

then…

5 pass throughs

5 pvc ohs 

5 spider-mans

5 knee jumps 

3x

WOD

5 clean & jerks (135lbs/95lbs)

10 pull ups 

200m run

3 rounds 

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Olympic

-Snatch 

5 sets x 1 rep @ 50%

3 sets x 1 rep @ 60%

2 sets x 1 rep @ 70%

5 sets x 1 rep @ 60%

3 sets x 1 rep @ 70%

2 sets x 1 rep @ 80%

5 sets x 1 rep @ 70%

3 sets x 1 rep @ 80%

2 sets x 1 rep @ 90%

Wednesday - February 27, 2019

warm-up

450m run

then…

50 unbroken wall balls 

WOD

AMRAP 12

200m run

8 squat snatches (95lbs/65lbs)

20 double unders  

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Westside 

Max Effort Upper 

-Bench Press 

10 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Laying Extensions 

3 sets x 7 reps

-Bent Over Rows 

9 sets x 3 reps

-Dumbbell Floor Press

3 sets x 40 reps 

-Machine Dips

3 sets x 20 reps

-Machine Extensions 

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS

Tuesday - February 26, 2019

warm-up

450m run

then…

"Cindy"

WOD

8 deadlifts (225lbs/185lbs)

8 toes to bar

8 rounds for time 

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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

5 sets x 7 reps

-Snatch Grip Extensions 

4 sets x 3 reps 

-Blob Deads

-Leg Curls 

100 reps 

-ABS

Saturday - February 23, 2019

warm-up

450m run

then…

5 spider-mans 

5 knee jumps 

5 pass throughs

WOD

3 rounds for time 

9 thrusters 

9 over bar burpees  

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

Westside 

Max Effort Lower 

-Box Squats + SSB 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 10 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-Blob Deads

4 sets x 10 reps

OR 1 set x 50 reps 

-ABS

Thursday - February 21, 2019

warm-up

450m run

then…

50 wall balls 

WOD 

For time 

21 clean grip snatches (95lbs/65lbs)

100m run 

15 clean grip snatches (95lbs/65lbs)

100m run

9 clean grip snatches (95lbs/65lbs)

100m run 

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

Olympic 

-Snatch 

5 sets x 2 reps @ 70%

Wednesday - February 20, 2019

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 7

10 - kb swings 1 kb in each hand

5 burpees 

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

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 

5 sets x 3 reps 

-Laying Extensions 

3 sets x 8 reps 

-Dumbbell Floor Press 

3 sets x 20 reps 

-Bent Over Rows 

10 sets x 3 reps 

-Pull Ups 

10 sets x 3 reps 

-ABS

Tuesday - February 19, 2019

warm-up

450m run

then…

5 pul lups 

10 push ups 

15 air squats 

5 burpees 

4x

WOD 

100 air squats 

20 shoulder to overhead 

2 rounds for time 

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

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 

3 sets x 20 reps 

-GHR's

4 sets x 5 reps 

-Leg Curls 

100 reps 

-ABS

Sunday - February 17, 2019

warm-up

450m run

then…

5- 200m sprints 

WOD 

EMOM 10 

1 power snatch + 1 squat snatch 

ascending weight 

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

Westside 

Dynamic Effort Upper 

-Bench Press

3 sets x 20 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

4 sets x 4 reps 

-Dumbbell Floor Press 

3 sets x 20 reps 

-Face Pulls 

50 reps 

-ABS

Saturday - February 16, 2019

warm-up

450m run

then…

50 wall balls unbroken 

WOD

AMRAP 9 

5 burpees 

4 power snatch 

3 pull ups 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels + Bands 

1 set x 50 reps 

-GHR's

2 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - February 14, 2019

warm-up

450m run

then…

50 toes to bar 

WOD 

21-15-9

OHS

push ups 

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

Olympic 

-Snatch 

30 reps @ 77%

Wednesday - February 13, 2019

warm-up

450m run

then…

4 spider-mans

5 knee jumps

6 pass throughs

4x

WOD 

100m run

15 kb swings 

100m run

15 burpees

3 rounds 

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

Westside 

Max Effort Upper

-Bench + Bands

10 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 8 reps 

-ABS

Tuesday - February 12, 2019

warm-up

450m run

then…

"Cindy"

WOD 

3 rounds for time 

21 wall balls (20lbs/14lbs)

15 toes to bar

9 power snatch (135lbs/95lbs)

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

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

4 sets x 10 reps 

-GHR's

5 sets x 4 reps

-Snatch Grip Extensions 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - February 09, 2019

warm-up

450m run

then…

10 dynamic toe touches

4 knee jumps

6 pass throughs 

WOD 

AMRAP 15 

15 thrusters (75lbs/45lbs)

15 pull ups 

15 kb swings 

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 12 reps 

-KB Box Deads

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Thursday - February 07, 2019

warm-up

450m run

7 unbroken toes to bar 

7 inch worms 

7 spider-mans 

WOD 

AMRAP 12 

1 round "Cindy"

1 power snatch (135lbs/95lbs)

1 round "Cindy"

2 power snatch 

1 rounds "Cindy"

3 power snatch 

Etc., etc., etc., 

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

Olympic

-Snatch 

10 sets x 1 rep @ 60%

5 sets x 1 rep @ 75%

3 sets x 1 rep @ 88%

Wednesday - February 06, 2019

warm-up

450m run

then…

50 wall balls 

WOD 

3 rounds 

30 kb swings 

20 toes to bar 

10 burpees

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

Westside 

Max Effort Upper 

-Bench Press 

Axle Bar + Bands

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 10 reps 

-Laying Extensions

 4 sets x 6 reps 

-Dumbbell Floor Press 

3 sets x 25 reps 

-Dips 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

100 reps

-ABS

Tuesday - February 05, 2019

warm-up

450m run

then…

"Cindy"

WOD 

15-20-25

sit ups 

shoulder to overhead (135lbs/95lbs)

front squats (135lbs/95lbs)

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

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 15 reps 

-GHR's

3 sets x 8 reps

-Snatch Grip Extensions 

5 sets x 3 reps 

-KB Box Squats

2 sets x 20 reps 

-Leg Curls 

300 reps 

-ABS

Saturday - February 02, 2019

warm-up

450m run

then…

6 spider-mans 

5 knee jumps

8 pass throughs 

4x

WOD

30 snatches (135lbs/95lbs)

15 clean & jerks (165lbs/110lbs)

50 burpees

For Time 

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

Westside

Max Effort Lower

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-GHR's

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Squats 

3 sets x 15 reps 

-Leg Curls 

100 reps 

-ABS