Sunday - September 01, 2019

warm-up

450m run

then...

5 knee jumps

6 spider-mans 

:30 squat hold

WOD

"Randy"

75 snatches (75lbs/55lbs)

for time 

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Westside 

Dynamic Effort Upper

-Bench 

10 sets x 3 reps + Bands 

Saturday - August 31, 2019

warm-up

450m run

then...

10 wall balls

5 toes to bar 

5x

WOD

400m run

21 burpees

400m run

15 burpees

400m run

9 burpees

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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 5 reps 

-Back Extensions

2 sets x 50 reps 

-ABS

Thursday - August 29, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms

5 pass throughs 

4x

WOD

5 rounds 

5 clean & jerk

100m sprint 

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

Olympic 

-Snatch 

5 sets x 2 reps @ 65%

3 sets x 2 reps @ 70%

1 set x 2 reps @ 80%

Wednesday - August 28, 2019

warm-up

450m run

then...

50 wall balls 

WOD

5 rounds

25 air squats 

15 burpees

2 minutes rest 

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Westside 

Max Effort Upper 

-Bench + Chains 

5 sets x 3 reps 

ascending 

-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

2 sets x 25 reps 

-Push Ups 

150 pres

-Pull Ups 

60 weighted 

-Face Pulls 

100 reps

-ABS

Tuesday - August 27, 2019

warm-up

450m run 

then...

EMOM 8 

"Cindy"

WOD 

9-7-5

chest to bar pull ups 

squat snatch 

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands

6 sets x 3 reps

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 7 reps

-2 Super Sets 

50 weighted back extensions

50 ab mat sit ups

-Reverse Hypers

3 sets x 20 reps

-ABS

Saturday - August 24, 2019

warm-up

450m run

then...

5-200m sprints 

WOD 

12 rounds for time 

9 wall balls 

1 clean & jerk

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions

3 sets x 3 reps

-Reverse Hypers

3 sets x 15 reps

-ABS

Thursday - August 22, 2019

warm-up

450m run

then...

50 flutter kicks 

WOD 

AMRAP 7

7 kb clean&jerks

10 wall balls 

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

Olympic 

5 sets x 1 rep @ 66%, 75%, 83%

Wednesday - August 21, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

10-100m sprints 

1:00 rest between sprints 

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

Westside 

Max Effort Upper

-Bench + Chains 

5 sets x 3 reps

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Push Ups 

200 reps 

-Pull Ups 

60 reps weighted

-Laying Rows

50 reps 

-Face Pulls 

100 reps 

-ABS

Tuesday - August 20, 2019

warm-up

450m run

then...

EMOM 7 

"Cindy"

WOD 

21-15-9

power clean 

over bar burpees

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

Westside

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 3 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR

4 sets x 8 reps

-3 Super Sets 

30 weighted back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS

Saturday - August 17, 2019

warm-up

450m run

then...

10-100m sprints 

WOD

21-15-9

power snatch 

burpees

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

Westside 

Max Effort Lower 

-Box Squats Straight Weight 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

3 sets x 10 reps

-3 Super Sets 

30 weighted back extensions

50 ab mat sit ups 

-Leg curls

100 reps

-ABS

Thursday - August 15, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 7 

7 power cleans 

7 push ups 

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

Olympic 

-Snatch 

work up to 3 sets x 1 rep @ 80%

Wednesday - August 14, 2019

warm-up

450m run

then...

50 wall balls 

WOD 

21-15-9

power cleans  

50ft lid walks in between sets

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

Westside 

Max Effort Upper

-Football Bar Bench 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench

2 sets x 5 reps

-50 Dips

-100 Push Ups 

-60 Pulls Ups

-Face Pulls 

100 reps

-ABS

Tuesday - August 13, 2019

warm-up

450m then...

EMOM 7 

"Cindy"

WOD 

21-15-9

over head squats (135lbs/85lbs)

over bar burpees

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands

4 sets x 3 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 5 reps

-3 Super Sets

50 back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps 

-Reverse hypers

3 sets x 20 reps

-ABS

Saturday - August 10, 2019

warm-up

450m run

then...

50 wall balls 

WOD

5 power snatch 

10 sit ups 

15 kb swings 

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats Cambered Bar 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

5 sets x 5 reps 

-3 Super Sets

50 back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS

Thursday - August 08, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

EMOM 10 

1 power clean 

ascending weight 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 50%, 60%, 70%

Wednesday - August 07, 2019

warm-up

800m run

WOD

In teams of 2 

400m sprint 

30 clean & jerks

400m sprint

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

Westside

Max Effort Upper 

-Bench + Chains 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

3 setes x 5 reps

-Laying Extensions

3 sets x 15 reps 

-Push Ups 

100 reps

-Pull Ups 

50 reps 

-Face Pulls 

100 reps 

-ABS

Tuesday - August 06, 2019

warm-up

450m run

then...

6-200m sprints 

WOD 

EMOM 12 

"Cindy"

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands

6 sets x 3 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions

3 sets x 10 reps

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps 

-ABS

Saturday - August 03, 2019

warm-up

450m run

then...

8-100m sprints 

WOD

5 pull ups 

10 push ups 

15 back squats from the floor 

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

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 5 reps 

-Back Extensions + Ab Mat Sit ups 

3 sets x 20 reps 

-Leg Curls 

100 reps