Saturday - November 30, 2019

warm-up

450m run

then...

8-200m sprints 

WOD 

EMOM 10

7 back squats (135lbs/95lbs)

Thursday - November 28, 2019

warm-up

450m run

then...

5 knee jumps 

5 spider-mans 

5 pass throughs 

WOD

ARMAP 10

30 air squats 

18 sit ups

3 squat snatch

Wednesday - November 27, 2019

warm-up

450m run

then...

50 toes to bar

WOD

80 wall balls 

800m run

for time

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

Westside 

Max Effort Upper 

-Bench 

10 super sets 

10 push ups + 1 bench 

-Outlaw Wide 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps

-Close Grip Bench 

5 sets x 3 reps

-Push Ups 

100 reps 

-Pull Ups 

100 reps 

-Face Pulls 

100 reps

-ABS

Tuesday - November 26, 2019

warm-up

450m run

then...

"Cindy"

WOD

7 rounds for time 

7 push ups

6 knees to elbows 

5 hang power cleans 

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

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

4 sets x 6 reps

-KB Box Squats 

2 sets x 20 reps 

-3 super sets

20 weighted back extensions 

50 sit ups 

-Leg Curls 

100 reps

-ABS

Saturday - November 23, 2019

warm-up

450m run

then...

8-100m run

WOD 

In teams of 2 complete...

Buy In 400m run 

2 rounds 

100 dumbbell deadlifts 

48 dumbbell front squats 

48 dumbbells push press

40 dumbbell pull ups 

Buy Out 400m run

Thursday - November 21, 2019

warm-up

450m run

then...

5 spider-mans 

5 knee jumps

100m run

4x

WOD

21-15-9

sit ups 

burpees

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

Olympic 

-Snatch 

Snatch Horse

Wednesday - November 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

EMOM 10 

3 power snatch 

5 burpees

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

Westside 

Max Effort Upper 

-Bench Press 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip 

3 ests x 5 reps 

-Laying Extensiosn 

3 sets x 4 reps 

-Bent Over Rows

9 sets x 4 reps 

-Pull Ups

40 reps weighted 

-Push Ups

100 reps 

-ABS

Tuesday - November 19, 2019

warm-up

450m run

then...

50 wall balls 

WOD

21 clean & jerks 

2 rounds "Cindy" 

15 cleans & jerks

2 rounds "Cindy"

9 clean & jerks

2 rounds of "Cindy"

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

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 

-GHR's

3 sets x 8 reps 

-Snatch grip extensions

2 sets x 20 reps

-Blob Deads

3 sets 

-Leg Curls 

100 reps 

-ABS

Saturday - November 16, 2019

warm-up

450m run

then...

5 spider-man 

5 inch worms 

5 pass throughs 

4x

WOD

2 rounds - 1:00 at each station

bike 

kettlebell swing

burpee

row

push up

air squat 

shoulder to overhead 

100m run

sit up 

deadlift 

wall ball

burpees

Thursday - November 14, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 9 

3 power snatch 

6 burpees

9 pull ups 

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

Olympic 

-Snatch 

30 reps @ 77%

Wednesday - November 13, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

AMRAP 10 

100m run

10 kb swings 

10 wall balls 

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

Westside 

Max Effort Upper 

-Floor Press + Chains

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip 

3 sets x 20 reps 

-Laying Extensions 

2 sets x 15 reps 

-Bent Over Rows 

5 sets x 5 reps 

-Dips 

4 sets x 10 reps 

-Push Ups 

50 reps 

-Banded extensions 

2 sets x 20 reps 

-Face Pulls 

100 reps

-ABS

Tuesday - November 12, 2019

warm-up

450m run

then...

"Cindy"

WOD

400m run

30 kb swings 

20 sit ups 

10 clean & jerks 

2 rounds 

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

Westside 

Dynamic Effort Lower 

-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

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 3 reps

-Back Extensions

100 reps

-Ab Mat Sit Ups 

100 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - November 09, 2019

warm-up

450m run

then...

4 knee jumps 

5 pass throughs 

6 spider-mans 

WOD 

"Grace"

30 clean & jerks 

for time 

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

Westside 

Dynamic Effort Lower 

-Fifty Iron Man 

2 box squats + Chains 

+ 1 Sumo Deadlift 

Thursday - November 07, 2019

warm-up

450m run

then...

50 flutter kicks 

WOD

3 power cleans 

5 pull ups 

12 air squats 

AMRAP 5 

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

Olympic 

-Snatch 

10 sets x 1 rep @ 60%, 65%, 70%

Wednesday - November 06, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

10 wall balls 

10 power cleans 

3 rounds for time 

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

Westside 

Max Effort Upper

-Bench + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 4 reps

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Pull Ups

10 sets x 3 reps 

-Push Ups 

100 reps 

-Dips 

3 sets x 10 reps 

-Face Pulls 

100 reps 

-ABS

Tuesday - November 05, 2019

warm-up

450m run

then...

"Cindy"

7x

WOD 

21-15-9

squat cleans 

kettle bell swings

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

Westside

Dynamic Effort Lower

-Box Squats 

60% + Chains 

3 sets x 2 reps 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels + Bands 

3 sets x 20 reps

-3 Super Sets

40 weighted back extensions

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS

Saturday - November 02, 2019

warm-up

450m run

then...

25 wall balls 

25 toes to bars

WOD

400m run

25 kb swings 

300m run

20 sit ups 

200m run

15 burpees 

100m run

10 clean & jerks 

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

Westside 

Max Effort Lower

-Box Squats + Heavy Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 10 reps 

-Snatch Grip Extensions

3 sets x 6 reps 

-3 Super Sets 

40 weighted back extensions 

50 ab mat sit ups 

-Leg Curls 

100 reps

-ABS