Saturday - June 01, 2019

warm-up

450m run

then...

7 pass throughs 

6 spider-mans

4 knee jumps 

100m jog

3x

WOD

30 clean & jerks (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Sumo Dimels

2 sets x 15 reps 

-GHR's

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS 

Thursday - May 30, 2019

RECOVERY 

Wednesday - May 29, 2019

warm-up

450m run

then...

3-100m sprints

4-200m sprints

WOD

Death By Burpees

Tuesday - May 28, 2019

warm-up

450m run

then...

"Cindy"

WOD

Teams of 4 

15 unbroken power cleans (135lbs)

400m run

2 rounds 

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

Westside 

Dynamic Effort Lower 

-Box Squats + Heavy bands 

5 sets x 3 reps 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 7 reps 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

2 sets x 10 reps 

-ABS

Saturday - May 25, 2019

warm-up

450m run

then...

50 wall balls

WOD 

Every 1:30 for 10 rounds 

10 back squats from the floor 

10 sumo deadlifts 

alternating rounds (135lbs/95lbs)

Thursday - May 23, 2019

warm-up

450m run

then...

5 spider-mans

10 inch worms 

5 pass throughs 

WOD 

30 power snatch (135lbs/95lbs) 

For Time 

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

Olympic

5 sets x 1 rep @ 80%

Wednesday - May 22, 2019

warm-up

450m run

then...

8-100m sprints

WOD

run 2 miles

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

Westside 

Max Effort Upper 

-Bench Press 

10 sets x 3 reps

Tuesday - May 21, 2019

warm-up

450m run

then...

"Cindy"

WOD

30 clean & jerks (135lbs/95lbs)

For Time

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

Westside

Dynamic Effort Lower

-Box Squats

50% of saturdays ME Day 

6 sets x 3 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 5 reps 

-Leg Curls 

100 reps

-ABS

Saturday - May 18, 2019

warm-up

450m run

then...

5 pull ups 

10 push ups

15 wall balls 

3x

WOD 

AMRAP 10 

7 hang power cleans (155lbs/105lbs)

7 toes to bar

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 7 reps

-Snatch Grip Extensions 

2 sets x 15 reps

-Blob Deads

-Leg Curls 

100 reps

-ABS

Thursday - May 16, 2019

warm-up

450m run

then...

2 wall walks 

5 knee jumps 

7 inch worms

WOD 

3 rounds for time 

10 left arm kb OHS 

10 right arm kb OHS 

10 box step ups 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 67%

5 sets x 1 rep @ 75%

5 sets x 1 rep @ 80%

2 sets x 1 rep @ 87%

1 set x 1 rep @ 92%

Wednesday - May 15, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

5 rounds for time

15 ab mat sit ups 

5 power cleans (heavy)

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

Westside 

Max Effort Upper

-Bench Press 

5 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-JM Press

3 sets x 7 reps

-Bent Over Rows

5 sets x 5 reps 

-Dumbbell Floor Press

1 hand - 2 sets x 20 reps 

-Dips

3 sets 

-Banded Extensions

100 reps

-Face Pulls 

100 reps 

-ABS

Tuesday - May 14, 2019

warm-up

450m run

10 pass throughs 

10 spider-mans

7 air squats 

450m run

10 pass throughs 

10 spider-mans

7 air squats 

WOD 

AMRAP 10 

5 pull ups 

10 push ups 

10 thrusters 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% of Last Max Effort Day 

6 sets x 3 reps 

-Sumo Dimels + Bands

2 sets x 20 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS

Thursday - May 09, 2019

warm-up

450m run

then...

5 spider-mans

5 pass throughs

5 knee jumps 

WOD
AMRAP 10

5 cleans (135lbs/95lbs)

10 shoulder to overhead 

15 wall balls 

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

Olympic 

-Snatch 

30 sets x 1 rep @ 70%

Wednesday - May 08, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

30 squat snatches (135lbs/95lbs)

30 pull ups 

For Time 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

5 sets x 3 reps 

-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 

5 sets x 5 reps 

-Bent Over Rows 

7 sets x 4 reps 

-Dips

3-4 sets 

-Dumbbell Shoulder Press 

3 sets x 10 reps 

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS

Tuesday - May 06, 2019

warm-up

450m run

then...

"Cindy"

WOD 

15 kettle bell swings 

15 burpees 

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 rep 

-GHR's

3 sets x 7 reps 

-Snatch Grip Extensions 

4 sets x 5 reps

-KB Box Squats 

2 sets x 20 reps 

-ABS

Saturday - May 04, 2019

warm-up

800m run

10 spider-mans

10 pass throughs 

10 toes to bar 

800m run

WOD 

EMOM 10 

3 front squats from the floor (185lbs/135lbs)

3 burpees 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions 

3 sets x 10 reps 

-Blob Deads 

3 sets x 10 reps 

-ABS

Thursday - May 02, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms 

5 pass throughs 

WOD 

12 wall balls 

6 power cleans 

5 rounds for time 

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

Olympic 

-Snatch 

work up to

10 sets x 1 rep @ 85%

Wednesday - May 01, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

800m run

20 air squats 

3 rounds 

Tuesday - April 30, 2019

warm-up

450m run

then...

"Cindy"

WOD 

21 squat cleans 

15 power snatch 

9 thrusters

(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 20 reps

-GHR's

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats

3 sets x 20 reps

-ABS

Thursday - April 25, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

AMRAP 10

5 power snatch 

100 run