Saturday - March 30, 2019

warm-up

450m run

then...

1 wall walk 

3 burpees 

6 air squats 

4x

WOD

5 rounds 

3 snatches (155lbs/105lbs)

2 rounds of "Cindy"

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

Westside

Dynamic Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions 

2 sets x 20 reps 

-Blob Deads 

3-4 sets 

-Leg Curls 

100 reps 

-ABS

Thursday - March 28, 2019

warm-up

450m run

then...

7 unbroken toes to bar 

6 spider-mans 

5 knee jumps 

WOD

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

OHS 

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

Burpees 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 55%

3 sets x 1 rep @ 75%

1 set x 1 rep @ 80%

Wednesday - March 27, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 12

100m run

5 push press 

10 ab mat sit ups 

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

Westside 

Max Effort Lower 

-Bench + Bands + Chains 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 3 reps 

-Laying Extensions 

3 sets x 5 reps 

-Dumbbell Floor Press 

3 sets x 10 reps, 20 reps, 30 reps

-Bent Over Rows 

7 sets x 4 reps 

-Dips

3 sets

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls

3 sets x 20 reps 

-ABS

Tuesday - March 26, 2019

warm-up

450m run

then...

"Cindy"

WOD 

3 pull ups 

6 hang power cleans

20 double unders 

4 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 reps 

-Sumo Dimels

3 sets x 20 reps 

-GHR's

3 sets x 7 reps 

-Snatch Grip Extensions 

4 sets x 5 reps 

-KB Box Squats 

1 set x 50 reps

-Leg Curls 

100 reps

-ABS

Saturday - March 23, 2019

warm-up

450m run

then...

3 knee jumps 

4 inch worms 

5 dynamic toe touches

6 air squats 

WOD

10 kb swings 

200m run

10 kb snatch (5 each arm)

200m run

5 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pull 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 7 reps 

-Back Extensions w/bar

4 sets x 6 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blob Deads 

5 sets x 3 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - March 21, 2019

warm-up

450m run

then...

5 toes to bars 

5 pass throughs

5 spider-mans 

WOD 

2 overhead squat (135lbs/95lbs)

3 over bar burpees

4 overhead squats

6 over bar burpees

6 overhead squats 

9 over bar burpees

8 overhead squats 

12 over bar burpees

10 overhead squats 

15 over bar burpees

For Time 

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

Olmypic 

-Snatch 

1 squat snatch + 1 snatch balance + 1 OHS 

Wednesday - March 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

21-15-9

wall balls

kb swings 

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

Westside

Max Effort Upper 

-Bench Press + Bands 

5 sets x 3 reps 

ascending weight 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

5 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps 

-Dumbbell Floor Press 

3 sets x 30 reps 

-Dumbbell Roll Backs 

3 sets x 6 reps 

-Dips 

2-3 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

4 sets x 15 reps

-ABS

Tuesday - March 19, 2019

warm-up

450m run

then...

"Cindy"

WOD 

5 power snatch 

200m run

4 strict pull ups 

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

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 8 reps

-Snatch Grip Extensions 

3 sets x 6 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - March 16, 2019

warm-up

450m run

then...

4 burpees

5 air squats

6 pass throughs 

4x

WOD 

1 round "Cindy"

 5 clean & jerks

1 round of "Cindy"

6 clean & jerks 

1 round of "Cindy"

7 clean & jerks

1 round of "Cindy"

8 clean & jerks 

1 round of "Cindy"

9 clean & jerks

1 round of "Cindy"

10 clean & jerks 

1 round of "Cindy"

FOR TIME (135lbs/95lbs)

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

Westside

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 5 reps 

-Back Extensions w/barbell

3 sets x 10 reps

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

200 reps 

-ABS

Thursday - March 14, 2019

warm-up

450m run

then...

4 knee jumps

5 spider-mans

6 dynamic toe touches 

7 pass throughs 

3x

WOD

AMRAP 10

10 power snatch (95lbs/65lbs)

10 sit ups 

100m run

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

Olympic 

-Snatch 

30 reps @ 75%

-Front Squats w/ssb

5 sets x 2 reps 

ascending 

Wednesday - March 13, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bar 

WOD 

5 rounds for time 

5 kb snatches + 5 kb ohs right arm

5 kb snatches + 5kb ohs left arm 

5 wall walks

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

Westside 

Max Effort Lower 

-Bench Press + Bands + Chains 

-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 8 reps 

-Bent Over Rows

5 sets x 5 reps 

-Dumbbell Floor Press

3 sets x 25 reps 

-Dips 

3 sets x 10 reps 

-Machine Extensions 

3 sets x 17 reps 

-Face Pulls 

4 sets x 12 reps 

-ABS

Tuesday - March 12, 2019

warm-up

450m run

then...

"Cindy"

WOD 

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

air squats 

power cleans

burpees

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

Westside

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 1 rep 

-Sumo Pulls

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 12 reps 

-GHR's

4 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 6 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - March 09, 2019

warm-up

450m run

then…

3 knee jumps 

4 pass throughs 

5 spider-mans

WOD

7 thrusters (95lbs/65lbs)

7 knees to elbows

7 burpees

7 kb swings (53lbs/35lbs)

7 rounds for time

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions

5 sets x 3 reps

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - March 07, 2019

warm-up

450m run

then…

50 toes to bar

WOD

21-15-9

clean grip snatch (85lbs/55lbs)

pull ups 

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

Olympic 

-Snatch 

2-3 sec pause in the hole 

10 sets x 1 rep @ 50%

5 sets x 1 rep @ 65%

3 sets x 1 rep @ 75% 

-Front Squats 

5 sets x 2 reps 

Wednesday - March 06, 2019

warm-up

450m run

then…

50 wall balls 

WOD

"Isabel"

30 power snatches (135lbs/95lbs)

For Time 

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

Westside

Max Effort Upper

-Bench Press + Bands

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

4 sets x 3 reps 

-Laying Extensions

3 sets x 5 reps 

-Dumbbell Floor Press

1 set x 20 reps, 30 reps, & 40 reps

-Machine Dips

4 sets x 10 reps 

-Machine Extensions

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - March 05, 2019

warm-up

450m run

then…

"Cindy"

WOD 

"Grace"

30 clean & jerks (135lbs/95lbs)

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 

-Sumo Dimels + Bands

3 sets x 20 reps 

-ABS

Saturday - March 02, 2019

warm-up

450m run

then…

10 dynamic toe touches

100m run

:30 squat hold 

WOD

5 right arm DB/KB OHS

5 left arm DB/KB OHS

5 Burpees 

7 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-4 Super Sets

5 GHR's

5 Snatch Grip Extensions 

10 Back Extensions 

3 Heavy Blob Deads

-Leg Curls 

200 reps

-ABS