Sunday - March 01, 2020

warm-up

450m run

then...

5-200m sprints 

WOD

EMOM 12

Odd: 5 fifty rows + 7 push ups 

Even: 7 dumbbell floor press 

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Westside 

-Bench 

5 sets x 3 reps 

straight weight 

-Outlaw 

1 set x 3 reps 

-Double Pause 

2 sets x 2 reps 

-Close Grip 

3 sets x 3 reps

Saturday - February 29, 2020

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

2 rounds 

30 back squats 

20 burpees

15 sumo dimels 

Thursday - February 27, 2020

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 6

5 hang squat snatch 

5 burpees

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Olympic 

-Snatch 

5 sets x 3 reps @ 60%

1 set x 2 reps @ 70%

1 set x 1 rep @ 86%

Wednesday - February 26, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

15-20-25

sit ups 

shoulder to over head (135lbs/95lbs)

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Westside

Max Effort Lower 

-Bench + Doubled Chains

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps 

-Close Grip Bench 

3 sets x 5 reps 

-Pendlay Extensions

3 sets x 10 reps

-Fifty Rows 

9 sets x 3 reps

-Dip 

50 reps 

-Push Ups 

100 reps 

-Pull ups

50 reps

-ABSa

Tuesday - February 25, 2020

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 10

10 power cleans (95lbs/65lbs)

15 air squats

5 burpees

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Westside 

Dynamic Effort Lower 

-Box Squats 

50% + Bands 

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

5 sets x 3 reps

-Back Extensions + Ab Mat Sit Ups

3 sets x 40 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - February 22, 2020

warm-up

450m run

then...

100 air squats unbroken 

WOD 

3 rounds for time 

200m run

20 wall balls

10 pull ups 

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Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Pulls + Chains 

work up to a heavy single 

-Conventional pulls + Chains 

-Sumo Dimels 

3 sets x 20 reps 

-GHR's

3 sets x 5 reps 

-Back Extensions + AB Mat Sit Ups 

2 sets x 50 reps each 

-Leg Curls 

100 reps 

Thursday - February 20, 2020

warm-up

450m run

then...

5 spider-mans

5 inch worms

5 pass throughs

4x

WOD 

AMRAP 7

2 OHS 

2 toes to bar 

4 OHS

4 toes to bar 

6 OHS 

6 toes to bar 

etc., etc., etc.,

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Olympic 

-Snatch 

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

Wednesday - February 19, 2020

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 7 

7 thrusters 

100m run

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

Westside 

-Bench 

10 sets x 3 reps + Bands 

Tuesday - February 18, 2020

warm-up

450m run

then...

"Cindy"

WOD 

AMRAP 9 

7 power cleans 

7 power snatch 

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

-Reverse Hypers

3 sets x 15 reps

-ABS

Saturday - February 15, 2020

warm-up

450m run

then...

100 wide air squats 

WOD

EMOM 10 

5 back squats from the floor (135lbs/95lbs)

10 sumo dimels 

Thursday - February 13, 2020

warm-up

450m run 

then...

50 partner wall balls unbroken

WOD 

In teams of two complete:

Partner A runs 400m sprint 

Partner B does AMRAP Hang Power Clean + Jerks (135lbs/95lbs) until Partner A gets back

Switch & Repeat 

Score = total reps of hang power clean&jerks

(Each person runs once and c&j's once)

Partner A runs 400m sprint

Partner B does AMRAP KB snatch until Partner A gets back

Switch & Repeat

Score = total reps of double unders 

Partner A runs 400m sprint 

Partner B does AMRAP Burpees until partner A gets back

Switch & Repeat 

Score = total reps of burpees 

*Team Score is both partners TOTAL REPS of all movements combined 

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

Snatch 

3 sets x 1 rep @ 

70%, 80%, 88%

Wednesday - February 12, 2020

warm-up

450m run

then...

sprints 

WOD 

10 power snatch 

10 over bar burpees 

3 rounds for time 

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

Westside 

Max Effort Upper 

-Bench 

+ chains + bands + 1 board 

-Outlaw 

1 set x 3 reps

-Double Pause 

2 sets x 2 reps

-Pendlay Extensions 

3 sets x 4 reps 

-Fifty Rows

5 sets x 5 reps

-Push Ups

100 reps

-Face Pulls

100 reps

-ABS

Tuesday - Febuary 11, 2020

warm-up

450m run

then...

EMOM 6

"Cindy"

WOD

3 rounds 

12 wall balls 

9 pull ups 

6 clean & jerks (135lbs/95lbs)

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

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 

-Sumo Dimels 

3 setes x 20 reps 

-Leg Curls

100 reps

-ABS

-ABS

Saturday - February 08, 2020

warm-up

450m run

then....

8-100m sprints 

WOD

5 rounds 

8 power cleans

8 over bar burpees

15 air squats 

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

Westside

Max Effort Lower

-SSB + Bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 reps

-GHR's

3 sets x 10 reps

-Sumo Dimels 

3 sets x 20 reps

-Leg Curls 

100 reps

-ABS

Thursday - February 06, 2020

warm-up

450m run

then...

50 toes to bar 

WOD 

21-15-9

overhead squats 

push ups

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

Olympic

-Snatch 

10 sets x 1 rep @ 55%, 75%, 80%

Wednesday - February 05, 2020

warm-up

450m run

then...

50 wall balls

WOD

10 kb swings

10 burpees

200m run

5 rounds for time 

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

Westside 

Max Effort Upper 

-Bench + Bands 

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

2 sets x 8 reps

-Pendlay Extensions

3 sets 8 reps

-Fifty Rows

4 sets x 12 reps

-Push Ups

150 reps

-Pull Ups

50 reps

-Face Pulls

100 reps

-ABS

Tueday - February 04, 2020

warm-up

450m run

then...

"Cindy"

5x

WOD

AMRAP 8 

3 thrusters

3 pull ups

6 thrusters

6 pull ups

9 thrusters 

9 pull ups

etc., etc., etc.,

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

Westside 

Dynamic Effort Lower 

-Box Squats + Bands

50% + Bands

6 sets x 2 reps 

-Sumo Pulls

6 sets x 1 reps

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 8 reps

-Snatch Grip Extensions

3 sets x 3 reps

-Back Extensions + Sit Ups

3 sets x 25 reps

-ABS