Thursday - October 31, 2019

warm-up

450m run

then...

5-400m sprints 

WOD

5 toes to bar 

10 sit ups 

15 burpees

5 rounds for time 

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

Olympic

-Snatch 

30 reps @ 70%

Wednesday - October 30, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 10 

1 round "Cindy"

4 clean & jerks 

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

Westside 

Max Effort Upper 

-Bench + Bands + Chains 

-Outlaw Wide

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps

-Laying Extensions 

3 sets x 5 reps

-Push Ups 

100 reps 

-Dumbbell Floor Press

3 sets x 30 reps

-Pull Ups

50 reps

-ABS

Tuesday - October 29, 2019

warm-up

450m run

then...

EMOM 8 

"Cindy"

WOD

AMRAP 5

Squat Cleans (155lbs/110lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats 

55% + Chains 

4 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep

-Sumo Dimels + Bands

3 sets x 20 reps

-KB Box Squats 

2 sets x 20 reps

-Back Extensions

1 set x 100 reps

-ABS

Saturday - October 26, 2019

warm-up

450m run

then...

8 - 200m sprints 

WOD

200m run

10kb swings 

3 rounds for time 

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

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls + Chains 

-Sumo Dimels 

3 sets x 20 reps

-Back Extensions + Ab Mats 

2 sets x 50 reps each 

-Leg Curls

100 reps 

-ABS

Thursday - October 24, 2019

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 knee jumps 

WOD 

30 squat snatches for time 

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

Olympic

-Snatch 

5 sets x 1 rep @ 75% & 80%

Wednesday - October 23, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bar 

WOD

EMOM 8 

5 burpees 

3 power snatch 

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

Westside 

-Bench + Chains 

10 sets x 3 reps

-Push Ups 

100 reps

-Pull Ups

100 reps

-ABS

Tuesday - October 22, 2019

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 9 

3 toes to bar 

6 power cleans 

9 push ups 

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

Westside

Dynamic Effort Lower 

-Box Squats 

50% + Chain 

6 sets x 2 reps

-Sumo Pulls 

6 sets x 1 rep 

-GHR's

3 sets x 6 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Back Extensions + Ab Mat Sit Ups 

3 sets x 50 reps each 

-Leg Curls 

100 reps

-ABS

Saturday - October 19, 2019

warm-up

450m run

then...

5 spider-mans

6 inch worms 

7 pass throughs 

4x

WOD

"Randy"

75 power snatches (75lbs/55lbs)

for time 

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

Westside 

Max Effort Lower 

-Wide Free Squat + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Blob Deads

3 sets x 10 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - October 17, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

10 burpees 

100m run

5 rounds for time 

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

Olympic

15 sets x 1 rep @ 75% 

Wednesday - October 16, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 10 

5 push ups 

5 OHS (95lbs/65lbs)

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

Westside 

Max Effort Upper 

-Bench Straight weight

-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 25 reps 

-Dumbbell Floor Press 

2 sets x 50 reps 

-Push Ups 

100 reps 

-Dips 

50 reps 

-Pull Ups

50 reps 

-Face Pulls 

200 reps 

Tuesday - October 15, 2019

warm-up

450m run

then...

EMOM 8

"Cindy"

WOD

AMRAP 7 

15 air squats 

5 power cleans (165lbs/100lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Chains 

3 sets x 2 reps 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's

3 sets x 5 reps 

-2 Super Sets 

25 weighted back extensions 

50 ab mat sit ups 

-Reverse Hypers 

3 sets x 25 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - October 12, 2019

warm-up

450m run

then...

800m run 

WOD

3 thrusters 

3 chest to bar pull ups 

9 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Chains + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-3 Super Sets 

40 weighted back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps 

-ABS

Thursday - October 10, 2019

warm-up

450m run

then...

5 spider-mans 

5 pass throughs 

5 inch worms 

WOD

AMRAP 10

200m run

5 power snatch 

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

Olympic 

-Snatch w/blindfold 

10 sets x 1 rep @ 50% 

5 sets x 1 rep @ 55%

4 sets x 1 rep @ 65%

3 sets x 1 rep @ 75%

Wednesday - October 09, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bar 

2x

WOD

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

power cleans 

20 air squats between rounds 

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

Westside 

Max Effort Upper 

-Bench + Chains 

10 sets x 3 reps 

-Laying Extensions 

3 sets x 8 reps

-Push Ups 

150 reps

-Pull Ups

60 reps weighted 

-Face Pulls 

100 reps

-ABS

Tuesday - October 08, 2019

warm-up

450m run

then...

"Cindy"

7x

WOD

30 burpees

30 snatches (95lbs/65lbs)

For Time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-Back Extensions + Ab Mat Sit Ups 

2 sets x 50 reps each 

-KB Box Squats 

2 sets x 20 reps

-Leg Curls 

100 reps 

-ABS

Saturday - October 05, 2019

warm-up

450m

then...

8-100m run

WOD

30 burpee clean & jerks 

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

Westside

Max Effort Lower

-Box Squats + Straight Weight 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 30 reps 

-Back Extensions 

3 sets x 50 reps 

+ 50 Ab mat sit ups 

-Leg Curls 

100 reps

-ABS

Thursday - October 03, 2019

warm-up

450m

then...

50 toes to bar 

WOD

21-15-9

kb swing 

wall balls

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

Olympic 

-Snatch 

4 sets x 1 rep @ 70%

4 sets x 1 rep @ 90%

Wednesday - October 02, 2019

warm-up

450m

then...

50 wall balls 

WOD

300m run

20 push ups 

300m run

20 sit ups 

300m run

20 burpees

300m run

20 air squats 

300m run

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

Westside

Max Effort Upper

-Bench + Chains + Bench Blok

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 2 reps 

-Laying Extensions 

3 sets x 8 reps 

-Bent Over Rows

9 sets x 3 reps

-Push Ups 

150 reps 

-Pull Ups 

100 reps 

-Face Pulls 

200 reps 

-ABS