Tuesday - May 31, 2016

warm-up

450m run

then...

"Cindy"

WOD

Team "Grace"

60 clean & jerks (135lbs/95lbs)

for time 

*teams of 2, alternating each rep

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

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 6 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

2 sets 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps 

-ABS

Saturday - May 28, 2016

warm-up

450m run

then...

5 pass throughs

5 pvc ohs 

:30 squat hold 

WOD

Squat "Isabel"

30 squat snatches (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Lower 

-Box Squat + Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep (no bands) 

-GHR's 

3 sets x 7 reps 

-Snatch Grip Extensions 

2 sets x 5 reps 

-Blob Deads 

2 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS 

Thursday - May 26, 2016

warm-up

450m run

4 spider-mans 

5 inch worms 

6 pass throughs 

WOD

Death By Burpees

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

Olympic 

-Snatch 

4 sets x 1 rep @ 70% 

4 sets x 1 rep @ 85% 

Wednesday - May 25, 2016

warm-up

450m run

then…

50 wall balls 

WOD

AMRAP 10

5 one arm thrusters 

5 burpees

5 pull ups 

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

Westside 

Max Effort Upper 

-Floor Press

-Outlaw Wide 

1 set x 3 reps

-Triple Pause Bench

3 sets x 2 reps 

-Close Grip Bench

2 sets x 5 reps

-Laying Extensions

3 sets x 5 reps

-Bent Over Rows

9 sets x 3 reps

-Machine Extensions 

2 sets x 25 reps

-Face Pulls 

2 sets x 25 reps 

-ABS

Tuesday - May 24, 2016

warm-up

450m run

then...

Chest To Bar "Cindy"

WOD

For Time:

12 thrusters (135lbs/95lbs)

12 squat clean & jerks (135lbs/95lbs)

12 clean & jerks (135lbs/95lbs)

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

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 8 reps 

-Snatch Grip Extensions 

2 sets x 4 reps

-Blob Deads 

2-3 reps 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS

Saturday - May 21, 2016

warm-up

450m run

then...

8 - 100 m runs

WOD

21-15-9

Power Cleans (115lbs/85lbs)

Burpees

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

Westside 

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

3 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 

-Glute Bridges 

100 reps 

-Leg Curls 

100 reps

-ABS

Thursday - May 19, 2016

warm-up

450m run

then...

4 spider-mans

4 inch worms

4 pass throughs

WOD

3 rounds for time 

15 wall balls

12 power cleans (95lbs/65lbs)

9 over bar burpees

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

Olympic

-Snatch

5 sets x 1 rep @ 65%

3 sets x 1 rep @ 75%

1 set x 1 rep @ 85%

Wednesday - May 18, 2016

warm-up

450m run

then...

50 toes to bar

WOD 

5 rounds for time 

3 power snatches (135lbs/95lbs)

5 burpees 

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

Westside 

Max Effort Upper

-Bow Bar 

-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 

3 sets x 3 reps 

-FacePulls 

2 sets x 25 reps 

-Machine Extensions 

2 sets x 25 reps 

-ABS 

Tuesday - May 17, 2016

warm-up

450m run 

then...

"Cindy"

WOD

AMRAP 8

3 squat cleans (185lbs/135lbs)

20 air squats 

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

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

-GHR's 

3 sets x 7 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls

100 reps

-ABS

Wednesday - May 11, 2016

warm-up

450m run

then…

4 spider-mans

5 inch worms

6 pass through

WOD

AMRAP 6 

4 lateral burpees

2 power cleans (185lbs/135lbs)

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

Westside

Max Effort Upper

-Bench Press

-Outlaw Wide 

1 set x 6 reps

-Double Pause Bench 

3 sets x 2 reps

-Close Grip Bench 

2 sets x 3 reps

-Laying Extensions

3 sets x 5 reps

-Bent Over Rows

9 sets x 3 reps

-Machine Extensions

2 sets x 20 reps

-Machine Face Pulls

3 sets x 20 reps

-ABS

Tuesday - May 10, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 10 

15 wall balls

10 clean grip power snatches (95lbs/65lbs)

5 pull ups 

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

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 5 reps

-Snatch Extensions 

3 sets x 8 reps 

-Blob Deads 

2-3 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS

Saturday - May 07, 2016

warm-up

450m run

then...

4 knee jumps

5 pass throughs 

6 spider-mans 

WOD

AMRAP 5

squat clean (165lbs/110lbs)

jerk (165lbs/110lbs)

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

Westside 

Max Effort Lower

-Box Squats 

Bow Bar + Bands

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

2-3 sets 

*ascending weight 

-Glute Bridges 

100 reps

-Leg Curls

100 reps 

-ABS 

Thursday - May 05, 2016

warm-up 

450m run

then...

50 toes to bar

WOD

100 air squats 

50 push jerks (135lbs/95lbs)

100 air squat

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

Olympic

-Snatch 

work up to 80-85%

Tuesday - May 03, 2016

warm-up

450m run

then…

"Cindy"

WOD
4 rounds
30 push ups
15 OHS (95lbs/65lbs)

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

Westside

Dynamic Effort Lower

-Box Squats 

50% + Bands

6 sets x 1 rep

-Sumo Pulls

6 sets x 1 rep

-Sumo 1 1/2 deads into bands

3 sets x 1 rep

*pull to lockout, then lower to knee and lockout again. 

*Work Up Heavy 

-Blob Deads 

*ascending 

-Glute Bridges 

1 set x 100 reps 

-AB Wheels 

*Advanced Lifters

GHR's on PoorMans 

Saturday - April 30, 2016

warm-up

450m run

then…

8 unbroken toes to bar 

4x

WOD

For Time

21 squat cleans (135lbs/95lbs)

15 thrusters (135lbs/95lbs)

9 clean & jerks (135lbs/95lbs)

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

Westside

Max Effort Lower 

-Box Squat

Cambered/SSB + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-Dimmel Deads 

2 sets x 20 reps

-Bad Mornings 

3 sets x 8 reps

-Blob Deads 

2-3 sets

-Glute Bridges 

100 reps

-Leg Curls 

100 reps 

-ABS

Thursday - April 28, 2016

warm-up

450m run

then…

4 sprider-mans

4 knee jumps

4 pass throughs 

WOD

3 rounds for time

15 power cleans (135lbs/95lbs)

15 bar facing burpees

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

Olympic

-Snatch Horse

Wednesday - April 27, 2016

warm-up

450m run

then…

5 wall balls 

5 burpees

WOD

21-15-9

push jerk (155lbs/105lbs)

toes to bar

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

Westside

Max Effort Upper

-Pin Press

-Outlaw Wide Bench

1 set x 6 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 set x 3 reps

-Laying Extensions

3 sets x 7 reps

-Bent Over Rows 

9 set x 3 reps

-Machine Extensions

3 sets x 20 reps

-Face Pulls

3 sets x 20 reps

-ABS

Tuesday - April 26, 2016

warm-up

450m run

then…

"Cindy"

WOD

12-9-6-3

burpee box jump (24"/20")

squat clean (135lbs/95lbs)

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

Westside

Dynamic Effort Lower

-Box Squats

60% + Bands

3 sets x 2 reps

-Sumo Pulls

3 sets x 1 rep

-Dimmel Deads

2 sets x 20 reps

-Glute Bridges 

100 reps 

-Leg Curls

100 reps

-ABS

Sunday - April 24, 2016

MARIO...

warm-up

2 - 450m runs

WOD

EMOM 10

5 toes to bar

3 burpees

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

Westside 

Dynamic Effort Upper

-Bench

1 set x 20 reps

-Outlaw Wide Bench

1 set x 3 reps

-Tempo Ballistic Bench

3 sets x 3 reps

-Close Grip 

1 set x 2 reps

-3 Super Sets of

8 Roll Backs 

8 Laying Extensions 

25 Machine Extensions 

-Face Pulls

2 sets x 25 reps

-ABS

Saturday - April 23, 2016

warm-up

450m run

then…

6 spider-mans

6 pass throughs

100m run

WOD

3 rounds for time

21 wall balls (20lbs/14lbs)

14 hand release push-ups

7 deadlifts (315lbs/205lbs)

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

Westside

Max Effort Lower

-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Dimmel Deads

1 set x 100 reps

-Glute Bridges 

1 set x 100 reps

-Leg Curls

100 reps 

-Blob Deads

2 sets

-ABS

Thursday - April 21, 2016

warm-up

450m run

then…

50 wall balls 

WOD

3 rounds for time

62 double unders

8 squat cleans (135lbs/95lbs)

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

Olympic

-Snatch

10 sets x 1 rep @ 72%

Wednesday - April 20, 2016

warm-up

450m run 

then…

8 - 100m sprints 

WOD

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

push press (135lbs/75lbs)

strict pull ups 

*if you don't have strict pull ups go to kipping or jumping pull ups

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

Westside

Max Effort Upper 

-Floor Press

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench

1 set x 5 reps

-Laying Extensions

3 sets x 4 reps 

-Banded Face Pulls

100 reps

-ABS

Tuesday - April 19, 2016

warm-up

450m run

then…

"Cindy"

WOD

3 rounds for time 

400m run

20 clean & jerks (95lbs/65lbs)

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

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

-Dimmel Deads 

2 set x 20 reps

-Leg Curls 

1 set x 100 reps

-Blob Deads

2 sets 

-ABS

Saturday - April 16, 2016

warm-up

450m run

then…

4 knee jumps 

5 pass throughs 

6 spider-mans

WOD

AMRAP 7

5 clean & jerks (135lbs/95lbs)

5 burpees

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

Westside

Max Effort Lower

-Box Squat + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Dimmel Deads

2 sets x 20 reps

-GHR's

3 sets x 3 reps

-Snatch Grip Extensions 

3 sets x 4 reps

-Blob Deads
2-3 sets

-Glute Bridges

100 reps 

-Leg Curls 

100 reps

-ABS

Thursday - April 14, 2016

warm-up

450m run

then…

50 toes to bar 

WOD

80 wall balls (20lbs/14lbs)

60 push ups 

40 pistols 

20 OHS (155lbs/105lbs)

sub for pistols = air squats

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

Olympic

-Snatch 

1 rep @ 65%

1 rep @ 75%

1 rep @ 85%

1 rep @ 90%

Wednesday - April 13, 2016

warm-up

450m run

then…

50 wall balls

WOD

AMRAP 6 

3 clean & jerks (205lbs/135lbs)

20 ab mat sit ups 

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

Westside

Max Effort Upper

-Bench Press

-Outlaw Wide Bench

1 set x 3 reps

-Double Pause Bench

2 sets x 2 reps

-Close Grip Bench

2 sets x 3 reps

-Laying Extensions

3 sets x 4 reps

-Machine Extensions

2 sets x 25 reps

-Face Pulls

2 sets x 25 reps

-ABS