Tuesday - October 01, 2019

warm-up

450m run

then...

EMOM 8

"Cindy"

WOD

3 power snatch (155lbs/110lbs)

100m sprint

6 rounds for time

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

Westside

Dynamic Effort Lower

-Box Squats

60% + Chains

3 sets x 2 reps

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

4 sets x 6 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads 

-Leg Curls 

100 reps 

-ABS

Saturday - September 28, 2019

warm-up

450m run

then...

8-200m sprints 

WOD

6 intervals 

10 bar facing burpees

10 shoulder press 

10 bar facing burpees

Rest 3:00

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 6 reps 

-Sumo Dimels 

2 sets x 20 reps 

-2 Sets 

50 back extensions + 50 sit ups 

-Leg Curls 

100 reps 

-ABS

Thursday - September 26, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

30 cleans 

30 shoulder to over head

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

Olympic 

-Snatch 

3 sets x 2 reps @50%

3 sets x 2 reps @ 55%

3 sets x 1 rep @ 65%

Wednesday - September 25, 2019

warm-up

450m run

then...

50 wall balls

WOD

2 rounds of "Cindy"

200m run

40 air squats 

200m run

30 burpees

200m run

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

Westside 

-Bench + 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

-Push Ups

100 reps 

-Dips 

100 reps

-Pull Up

100 reps 

-ABS

Tuesday - September 24, 2019

warm-up

450m run

then...

"Cindy"

WOD

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

clean grip snatch 

5-3-5-3-5-3-5-3-5-3

strict pull ups

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Chains

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 Extension

3 sets x 4 reps 

-3 Super Sets

40 weighted back extensions

50 ab mat sit ups

-Leg Curls 

100 reps

-ABS

Saturday - September 21, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms 

200m run

WOD

EMOM 10 

1 power clean + 3 jerks

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

Westside 

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 3 reps 

-3 Super Sets 

35 back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS

Thursday - September 19, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

AMRAP 9 

3 power clean 

3 hang cleans

3 squat cleans 

(135lbs/95lbs)

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

Olympic

-Snatch 

5 sets x 1 rep @ 55% 

5 sets x 1 rep @ 65%

5 sets x 1 rep @ 75% 

Wednesday - September 18, 2019

warm-up

450m run

then...

50 wall balls 

WOD

10 wall balls 

100m run

10 rounds for time 

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

Westside 

-Bench + 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

2 sets x 50 reps 

-Laying Rows

50 reps 

-Push Ups 

200 reps

-Pull Ups

75 reps 

-ABS

Tuesday - September 17, 2019

warm-up

450m run

then...

"Cindy"

8x

WOD

21-15-9

pull ups 

push ups

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Chains 

6 sets x 2 reps 

-Sumo Pulls 

6 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep

-Snatch grip Extensions 

3 sets x 8 reps

-3 Super Sets 

30 Back Extensions weighted 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS

Saturday - September 14, 2019

warm-up

450m run

then...

25 toes to bar 

25 wall balls

2x

WOD

EMOM 12

1 squat clean 

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

Westside 

-Box Squats + heavy chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Sumo Dimels

3 sets x 20 reps

-3 Super Sets

30 Back extensions

50 sit ups 

-Leg curls

100 reps

-ABS

Thursday - September 12, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms

5 pass throughs

WOD

5 kb ohs left arm

5 kb ohs right arm 

100m sprints

10 rounds for time 

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

Olympic

-Snatch off Blocks

work up to a heavy double  

Wednesday - September 11, 2019

warm-up

450m run

then...

8-100m sprints

WOD

AMRAP 12

5 power cleans 

10 toes to bar 

15 wall balls

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

Westside 

-Bench + Bands + Chains 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 3 reps 

-Push Ups 

150 reps 

-Pull Ups 

60 weighted 

-Dips

100 reps

-ABS

Tuesday - September 10, 2019

warm-up

450m run

then...

"Cindy"

7x

WOD

Obese "Fran"

9-6-3

thrusters (205lbs/145lbs)

chest to bar pull ups 

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

Westside 

-Box Squats

60% + Chains

3 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep 

-GHR's

5 sets x 5 reps

-2 Super Sets

50 back extensions

50 sit ups 

-Leg Curls 

100 reps

-ABS

Saturday - September 07, 2019

warm-up

450m run

then...

8-100m sprints 

WOD

"Grace"

30 clean & jerks 

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

Westside 

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls

-Conventional Pulls

-GHR's

4 sets x 4 reps 

-Snatch Grip Extensions

3 sets x 5 reps 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Thursday - September 05, 2019

warm-up

450m run

then...

50 wall balls

WOD

"Isabel"

30 snatches (135lbs/95lbs)

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

Olympic

-Snatch 

6 sets x 1 reps @ 78% 

Wednesday - September 04, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

10 clean & jerks 

20' Handstand walk 

10 clean & jerks 

20' Handstand Walks 

10 clean & jerks 

20' Handstand Walk 

10 clean & jerks 

20' Handstand Walk

2 clean & jerks

20' Handstand Walk

For Time

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

Westside 

Max Effort Upper 

-Bench Press + Chains

7 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 set s x 2 reps 

-Close Grip Bench 

3 sets x 6 reps

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Pull Ups 

100 reps 

-ABS

Tuesday - September 03, 2019

warm-up

450m run

then...

EMOM 8 

"Cindy"

WOD

5 rounds 

200m run

10 front squats 

10 pull ups 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 3 reps 

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3sets x 1 rep

-GHR's

3 sets x 5 reps 

-Snatch grip Extensions

3 sets x 10 reps 

-Back Extensions + Ab Mat Sit ups

2 sets x 50 reps 

-Leg Curls 

100 reps

-ABS