Wednesday - April 24, 2019

warm-up

450m run

then...

5 toes to bar 

5 knee jumps

5 spider-mans

WOD

10 wall balls 

10 power cleans 

5 rounds for time 

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

Westside 

Max Effort Upper 

-Bench Press + Chains 

7 sets x 2 reps 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 7 reps 

-JM Press

3 sets x 8 reps

-Laying Extensions

4 sets x 8 reps 

-Dumbbell Roll Backs 

3 sets x 10 reps 

-Dumbbell Floor Press

4 sets x 20 reps (one hand - 2 sets per hand)

-Dips 

3-4 sets 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

4 sets x 12 reps 

-ABS

Tuesday - April 23, 2019

warm-up

450m run

then...

"Cindy"

WOD 

200m run 

7 hang snatch 

3 burpee pull ups

4 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 10 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Deads

4 sets x 10 reps

-ABS

Saturday - April 20, 2019

warm-up

450m run

then...

8-200m sprints 

WOD 

AMRAP 5 

*no putting the bar down 

*you can do any movement but you must change the movement after 3 reps 

*no re-gripping 

*100 burpee penalty if the bar is dropped 

Thursday - April 18, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

800m run

30 burpees

800m run

Wednesday - April 17, 2019

warm-up

450m run

then...

50 wall balls 

WOD

30 unbroken clean & jerks 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

7 sets x 2 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 

8 sets x 4 reps 

-DB Floor Press

3 sets x 40 reps 

-Roll Backs

3 sets x 6 reps 

-Machine Extensions 

3 sets x 15 reps 

-Face Pulls 

3 sets x 25 reps

-ABS

Tuesday - April 16, 2019

warm-up

450m run

then...

"Cindy"

WOD 

50 kb swings

40 toes to bar 

30 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

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions

5 sets x 4 reps

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps 

-ABS

Thursday - April 11, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

21-15-9

overhead squats

hand release push ups 

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

Olympic 

-Snatch 

30 sets x 1 rep @ 75%

-Front Squats 

5 sets x 2 reps w/ssb 

Wednesday - April 10, 2019

warm-up

450m run

then...

450m run

then...

50 wall balls 

WOD 

21-15-9

push press 

toes to bar 

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

Westside 

Max Effort Upper 

-Bench Press + 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 3 reps 

-Laying Extensions 

5 sets x 3 reps heavy

-Dips

3 sets x

-Bent Over Rows

5 sets x 5 reps 

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - April 09, 2019

warm-up

450m run

then...

"Cindy"

5x

WOD 

AMRAP 7 

5 clean & jerks (135lbs.95lbs)

5 burpees

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

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 

-GHR's

5 sets x 3 reps

-45 Degree Deads

3 sets x 12 reps

-KB Box Squats 

1 set x 50 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - April 06, 2019

warm-up

450m run

then...

4 burpees

5 air squats 

6 inch worms 

4x

WOD

3 rounds 

21 wall balls 

15 hand release push ups 

100m run

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

Westside 

Max Effort Lower 

-Box Squats + Bands + SSB

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-GHR's

5 sets x 6 reps 

-Back Extensions w/barbell 

3 sets x 10 reps 

-KB Box Deads 

 3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS

Thursday - April 04, 2019

warm-up

450m run

then...

5 toes to bar

5 spider-mans

5 pass throughs

WOD

"Isabel"
30 power snatch (135lbs/95lbs)

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

Olympic 

-Snatch 

work up to 3 sets x 1 rep @ 88%

-Front Squats 

5 sets x 2 reps w/SSB

Wednesday - April 03, 2019

warm-up

450m run

then...

10 wall balls 

5 burpees

4x

WOD 

30 kb clean & jerks 

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

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 8 reps 

-3 Super Sets 

5 laying extensions 

8 dumbbell roll backs 

12 machine extensions heavy 

-Under Hand Bent Over Rows 

4 sets x 8 reps 

-Face Pulls 

3 sets x 18 reps 

-ABS

Tuesday - April 02, 2019

warm-up

450m run

then...

"Cindy"

WOD 

12-10-8-6-4

thrusters (95lbs/65lb)

burees

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

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 reps 

-Sumo Dimels

4 sets x 10 reps 

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

4 sets x 3 reps 

-KB Box Squats 

2 set x 20 reps

-Leg Curls 

100 reps

-ABS