Saturday - February 01, 2020

warm-up

450m run

then...

5 pass throughs 

5 inch worms 

5 spider-mans

WOD

"Grace"

30 clean & jerks (135lbs/95lbs)

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

Westside 

-Box Squats 

+ Chains

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Sumo Dimels 

3 sets x 20 reps

-Glute Bridges 

100 reps 

-Butt Stuff

100 reps

-ABS

Thursday - January 30, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

3 power snatch 

6 burpees

6 rounds for time 

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

Olympic

5 sts x 1 rep @ 63%, 74%, 82%

Wednesday - January 29, 2020

warm-up

450m run

then

50 wall balls 

WOD 

Partner WOD 

In teams of 2 

Complete 4 rounds of

10 clean & jerks each 

21 wall balls while other partner runs 400m 

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

Westside 

Max Effort Upper
-Max Double Pause

-Outlaw 
1 set x 3 reps

-Close Grip 
2 sets x 20 reps

-100 Diamond Push ups

Tuesday - January 28, 2020

warm-up

450m run

then...

"Cindy"

7x

WOD 

AMRAP 10

7 thrusters

7 burpees

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 2 reps

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-Blob Deads

4 sets heavy

-Leg Curls 

100 reps

-ABS

Saturday - January 25, 2020

warm-up

450m run

then...

50 wall balls 

WOD 

15-12-9

thrusters 

chest to bar pull ups 

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Sumo Dimels 

3 sets x 20 reps 

-Butt Exercise 

100 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - January 23, 2020

warm-up

450m run

then...

50 flutter kicks 

WOD 

50 overhead squats 

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

Olympic 

BlindFolded Snatch 

5 @ 60%, 65%, 70%, 75%

Wednesday - January 22, 2020

warm-up

450m run

then...

5- 200m sprints 

WOD 

5 rounds for time 

15 kettle bell swings (53lbs/35lbs)

15 burpees 

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

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 sets x 4 reps 

-Laying Extensions 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 4 reps 

-Dips 

50 reps 

-Push Ups 

100 reps

-ABS

Tuesday - January 21, 2020

warm-up

450m run

then...

5 toes to bar 

10 push ups 

15 wall balls 

4x

WOD 

12 wall balls 

6 power cleans (185lbs135lbs)

5 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

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 Extensions 

3 sets x 8 reps 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Saturday - January 18, 2019

warm-up

450m run

then...

5 - 100m runs

4 - 200m runs

3 - 300m runs

2 - 400m runs

WOD

21-15-9

thrusters (95lbs65lbs)

knees to elbows 

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Chains

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 setsx 8 reps 

-Snatch Grip Extensions 

4 sets x 3 reps heavy 

-Leg Curls 

100 reps 

-ABS

Thursday - January 16, 2020

warm-up

450m run

then...

sanddune warm up 

WOD 

AMRAP 12 

10 power cleans 

15 air squats 

200m run 

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

Olympic 

-Snatch 

Power snatch + Full Snatch + OHS 

work up in weight 

Wednesday - January 15, 2020

warm-up

450m run

then...

7 unbroken toes to bar 

7 wall balls 

5x

WOD 

20 snatches (135lbs/95lbs)

20 burpees

20 snatches (135lbs/95lbs)

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

Westside

Max Effort Upper

-Bench + Bands + Chains 

-Outlaw 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 4 reps 

-Laying Extensions 

3 sets x 5 reps 

-Fifty Bent Over Rows

6 sets x 5 reps 

-Dips 

50 reps 

-Face Pulls 

100 reps 

-ABS

Tuesday - January 14, 2020

warm-up

450m run

then...

5 toes to bar 

10 push ups 

15 air squats 

5x 

WOD 

15-20-25

sit ups 

shoulder to overhead (135lbs/95lbs)

front squats (135lbs/95lbs)

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

Westside 

Dynamic Effort Lower

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 20 reps 

-KB Box Squats 

100 reps 

-Back Extensions + Ab Mat Sit Ups 

2 sets x 50 reps 

-ABS

Saturday - January 11, 2020

warm-up

450m run

then...

5 - 200m sprints 

WOD 

30 power snatch (135lbs/95lbs)

15 squat cleans (165lbs/110lbs)

50 burpees 

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

Westside 

Max Effort Lower 

-Box Squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 8 reps 

-Back extensions 

3 sets x 25 reps weighted 

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS

Thursday - January 09, 2020

warm-up

450m run

then...

50 flutter kicks 

WOD 

AMRAP 10 

5 snatches

10 pulls 

100m run

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

Olympic 

-Snatch 

2 reps @ 60%

2 reps @ 70%

2 reps @ 80%

Wednesday - January 08, 2020

warm-up

450m run

then...

50 wall balls

WOD 

AMRAP 8 

5 power cleans 

6 toes to bar 

7 push ups

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

Westside 

Max Effort Lower 

-Floor Press 

-Outlaw 

1 sets x 3 reps 

-Double Pause 

2 sets x 2 reps

-Pull Ups 

50 reps

-Push Ups 

100 reps 

-Dips

50 reps 

-Face Pulls 

100 reps

-ABS 

Tuesday - January 07, 2020

warm-up

450m run

then...

"Cindy"

7x

WOD

5 rounds for time 

9 thrusters (95lbs/65lbs)

9 over bar burpees

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 1 rep 

-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 4 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - January 04, 2020

warm-up

450m run

then...

8-100m run

WOD 

5 rounds for time 

20 wall balls 

7 power snatch 

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

Westside 

Max Effort Lower 

-Fifty IronMan

2 free squats + 1 sumo deadlift + Bands

Thursday - January 02, 2020

warm-up

450m run

then..

50 wall balls 

WOD 

30 barbell burpees snatches (115lbs/75lbs)