warm-up
450m run
then...
5-200m sprints
WOD
100 air squats
25 push press
2 rounds for time
--------------------------------------------------
Olympic
2 reps @ ...
60%
67%
72%
77%
83%
Wednesday, July 31, 2019
Tuesday, July 30, 2019
Wednesday - July 31, 2019
warm-up
450m run
then...
50 wall balls
WOD
5 power snatch (135lbs/95lbs)
1 round "Cindy"
5 rounds for time
--------------------------------------------------
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
3 sets x 5 reps
-Laying Extensions
5 sets x 5 reps heavy
-Dips
3 sets
-Push Ups
100 reps
-Face Pulls
100 reps
-ABS
Monday, July 29, 2019
Tuesday - July 30, 2019
warm-up
450m run
then...
"Cindy"
WOD
EMOM 8
1 heavy clean
100 sprint
------------------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
55% + Bands
4 sets x 3 reps
-Sumo Pulls + One Mat + Heavy Band
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
2 sets x 20 reps
*Straight Weight
-Reverse Hyper
2 sets x 15 reps
-Weighted Back Extensions + Ab Mat Sit Ups
3 sets x 15 reps + 50 reps
-Weighted Ab Wheels
-Leg Curls
100 reps
Friday, July 26, 2019
Saturday - July 27, 2019
warm-up
450m run
then...
5-200m sprints
WOD
21-15-9
power snatch
toes to bar
--------------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + Cambered Bar
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-Reverse Hypers
3 sets x 20 reps
-GHR's
4 sets x 8 reps
-Back Extensions
3 sets x 50 reps
-Leg Curls
100 reps
-ABS
Wednesday, July 24, 2019
Thursday - July 25, 2019
warm-up
450m run
then...
4 spider-mans
6 air squats
8 pass throughs
4x
WOD
10-9-8-7-6-5-4-3-2-1
pull ups
20-19-18-17-16-15-14-13-12-11
push ups
-----------------------------------------------------------
Olympic
-Snatch
5 sets x 1 rep @ 83%
Tuesday, July 23, 2019
Wednesday - July 24, 2019
warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 10
1 power clean (115lbs/75lbs)
1 OHS
2 power clean
2 OHS
3 power clean
3 OHS
etc., etc., etc.,
-------------------------------------------------------------------
Westside
Max Effort Upper
-Bench Press + Chains
-Outlaw Wide Bench
1 set x 3 reps
-Double Pause Bench
2 sets x 2 reps
-Close Grip Bench
3 sets x 4 reps
-Laying Extensions
5 sets x 5 reps
-Roll Backs
3 sets x 6 reps
-Bent Over Rows
7 sets x 3 reps
-Push Ups
100 reps
-Dips
100 reps
-Face Pulls
100 reps
-ABS
Monday, July 22, 2019
Tuesday - July 23, 2019
warm-up
450m run
then...
50 wall balls
WOD
AMRAP 12
200m run
5 pull ups
10 push ups
15 air squats
-----------------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats
6 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-Sumo Dimels
2 sets x 20 reps
-GHRs
5 sets x 5 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Back Extensions
3 sets x 30 reps
*weighted
-Leg Curls
100 reps
-ABS
Friday, July 19, 2019
Saturday - July 20, 2019
warm-up
450m run
then...
5 spider-mans
5 pass throughs
5 knee jumps
4x
WOD
3 rounds for time
15 wall balls
12 chest to bar pull ups
9 power snatch
---------------------------------------------
Westside
Max Effort Lower
-Box Squats + SSB
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 10 reps
-Back Extensions
3 sets x 50 reps
-AB Mat Sit Ups
3 sets x 50 reps
-Leg Curls
100 reps
-AB Wheels
Wednesday, July 17, 2019
Thursday - July 18, 2019
warm-up
450m run
then...
5-200m sprints
WOD
3 rounds
10 front squats
10 burpees
--------------------------------------------------
Snatch
5 sets x 1 rep @ 60%, 65%, 70%
Tuesday, July 16, 2019
Wednesday - July 17, 2019
warm-up
450m run
then...
50 toes to bar
WOD
AMRAP 10
1 clean & jerk
1 round "cindy"
2 clean & jerk
1 round "cindy"
3 clean & jerk
1 round "cindY"
etc., etc., etc.,
-----------------------------------------------------------
Westside
Max Effort Upper
-Bench Press
5 sets x 3 reps + Bands
-Outlaw
1 set x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
3 sets x 3 reps
-Laying Extensions
3 sets x 20 reps
-Dumbbell Floor Press
1 set x 50 reps
-Push Ups
100 rpes
-Pull Ups
60 reps
-Face Pulls
100 reps
-ABS
Monday, July 15, 2019
Tuesday - July 16, 2019
warm-up
450m run
then...
"Cindy"
WOD
AMRAP 10
200m run
3 clean & jerks (155lbs/105lbs)
7 kb swings
---------------------------------------------------
Westside
Dynamic Effort Lower
-Box Squats + Bands + Chains
6 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
3 sets x 7 reps
-Back Extensions
3 sets x 30 reps
-Leg Curls
100 reps
-ABS
Friday, July 12, 2019
Saturday - July 13, 2019
warm-up
450m run
then
50 toes to bar
WOD
AMRAP 7
6 pull ups
5 burpees
4 hang power cleans (115lbs/75lbs)
3 thrusters (115lbs/75lbs)
-----------------------------------------------------
Westside
Max Effort Lower
-Box Squats + heavy bands + heavy chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 rep
-GHR's
4 sets x 8 reps
-Snatch Grip Extensions
3 sets x 5 reps
-Back Extensions
100 reps
-ABS
Wednesday, July 10, 2019
Thursday - July 11, 2019
warm-up
450m run
then...
50 leg raises
WOD
run 1 mile
-------------------------------------------------
Olympic
-Snatch
10 @50%
10 @ 60%
10 @ 70%
Tuesday, July 9, 2019
Wednesday - July 10, 2019
warm-up
450m run
then...
5 - 200m sprints
WOD
2 rounds
25 thrusters
25 burpees
-------------------------------------------------------------------
Westside
Max Effort Upper
-Bench Press
3 sets x 1 rep no warm up
-Push ups
150 reps
-Pulls Ups
50 reps
-Dips
100 reps
-Face Pulls
100 reps
-ABS
Monday, July 8, 2019
Tuesday - July 09, 2019
warm-up
450m run
then...
"Cindy"
WOD
50 wall balls
50 kettle bell swings
50 push up
50 power clean (135llbs/95lbs)
----------------------------------------------------------
Westside
-Box Squats + Bands + Chains
6 sets x 2 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHR's
3 sets x 6 reps
-Snatch Grip Extensions
3 sets x 7 reps
-1 SuperSet
50 back extensions
50 sit ups
-ABS
Friday, July 5, 2019
Saturday - July 06, 2019
warm-up
450m run
then...
10-100m sprints
WOD
200m run
20 hang power snatch
200m run
20 push press
200m run
20 hang power snatch
200m run
20 push press
200m run
For Time (95lbs/65lbs)
---------------------------------------------------------
Westside
Max Effort Lower
-Box Squats + bands + chains
-Sumo Pulls
-Conventional Pulls
3 sets x 1 reps
-GHR's
3 sets x 8 reps
-3 Super Sets
50 back extensions
50 sit ups
-ABS
Wednesday, July 3, 2019
Thursday - July 04, 2019
warm-up
450m run
then...
50 wall balls
WOD
4 rounds
25 air squats
3 squat snatch @70%
--------------------------------------------------------
Olympic
-Snatch
10 sets x 1 rep @ 55%
5 sets x 1 rep @ 60% & 65%
3 sets x 1 rep @ 70%
Tuesday, July 2, 2019
Wednesday - July 03, 2019
warm-up
450m run
then...
50 toes to bar
WOD
4 rounds
12 over bar burpees
12 chest to bars
12 power cleans
--------------------------------------------------------
Westside
Max Effort Upper
-Bench Press
5 sets x 3 reps
-Outlaw
1 sets x 3 reps
-Double Pause
2 sets x 2 reps
-Close Grip Bench
3 sets x 5 reps
-Laying Extensions
3 sets x 5 reps
-Bent Over Rows
8 sets x 4 reps
-Machine Extensions
3 sets x 20 reps
-Face Pulls
3 sets x 20 reps
-ABS
Monday, July 1, 2019
Tuesday - July 02, 2019
warm-up
450m run
then...
"Cindy"
WOD
AMRAP 10
100m run
10 wall balls
10 push ups
---------------------------------------------
Dynamic Effort Lower
-Box Squats
5 sets x 3 reps
-Sumo Pulls
9 sets x 1 rep
-Conventional Pulls
3 sets x 1 rep
-GHRs
3 sets x 5 reps
-Snatch Grip Extensions
3 sets x 6 reps
-Back Extensions
2 sets x 20 reps
-Leg Curls
100 rreps
-ABS
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