Saturday - August 05, 2017

warm-up

450m run

then…

"Cindy"

WOD

21-15-9

kettle bell swings

sit ups 

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

Westside 

Max Effort Lower 

-Box Squats + Heavy Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps 

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Deads 

2 sets x 20 reps 

-Lunges 

-Blobs 

-Leg Press 

-ABS

Thursday - August 03, 2017

warm-up

450m run

then…

50 toes to bar 

WOD 

AMRAP 3 

thrusters 

rest 2 minutes 

AMRAP 3

power cleans 

rest 2 minutes 

AMRAP 3

shoulder to over head

rest 2 minutes 

AMRAP 3 

burpees 

rest 2 minutes 

400m sprint 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 80%-90%

Wednesday - August 02, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

"Randy"

75 snatches 

Tuesday - August 01, 2017

warm-up

450m run

then... 

"Cindy"

WOD 

3 rounds for time

15 wall balls 

12 hand release push ups 

9 power cleans 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep

-GHRs

5 sets x 5 reps 

-45 Degree Deads 

3 sets x 10 reps

-Leg Press 

-Blobs 

-Leg Curls 

-ABS

Saturday - July 30, 2017

warm-up

450m run

then...

8 - 100m runs 

WOD 

50 power cleans 

For time 

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 

Thursday - July 28, 2017

warm-up

450m run

then...

50 flutter kicks 

Every 4 = 1 rep

WOD 

10 squat cleans 

200m run

3 rounds for time 

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

Olympic 

-Snatch 

3 sets x 2 reps @ ...

65%

67%

73%

78%

1 rep @ 83%

Wednesday - July 26, 2017

warm-up

450m run

then...

50 wall balls 

WOD

"Isabel"

30 snatches (135lbs/95lbs)

for time 

Tuesday - July 25, 2017

warm-up

450m run

then...

"Cindy" 

7x 

WOD 

3 rounds for time 

10 clean and jerks (185lbs/135lbs) 

12 cal assault bike 

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

Westside 

Dynamic Effort Lower 

-Box a 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 7 reps 

-45 Degree Deads 

2 sets x 12 reps

-Leg Press

-Blob a Deads

-Lunges 

-Leg Curls 

-ABS 

Saturday - July 22, 2017

warm-up

450m run

then...

4 knee jumps 

6 spider-mans 

100m sprint 

WOD

22 toes to bar 

22 hang power snatch (115lbs/80lbs)

2 rounds for time 

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

Westside 

Max Effort Lower 

-Anderson Squat 

-Sumo Pulls

-Conventional Pull

3 sets x 1 rep

-GHR's 

5 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box deads 

3 sets x 20 reps

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS 

Thursday - July 19, 2017

Warm-up

450m run

then...

50 leg raises 

WOD

100 wall balls

100 kb swings

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

Olympic

-Snatch Off Blocks

Wednesday - 19, 2017

warm-up

450m run

then...

"Cindy"

WOD

10 shoulder to over head 

10 kettle bell swings 

10 goblet squats 

Tuesday - July 18, 2017

warm-up

450m run

then...

50 wall balls 

WOD

8 squat snatches 

8 bar facing burpees 

AMRAP 8

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

Westside

Dynamic Effort Lowe 

-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 6 reps

-45 Degree Deads 

3 sets x 12 reps

-Blob Dead 

-Leg Press

-Leg curls 

-ABS 

Saturday - July 15, 2017

warm-up

450m run

then...

50 wall balls

WOD 

30 clean & jerks (135lbs/95lbs)

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

Westside 

Max Effort Lower 

-Box Squat + dynamic band 

Work up to 3 sets x 5 reps heavy as possible 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Deads 

2 sets x 20 reps 

-Leg Press 

-Blobs 

-Leg Curls 

-ABS 

Thursday - July 13, 2017

warm-up

450m run

then...

4 spider-mans 

5 inch worms 

6 pass throughs 

WOD

50 wall balls

50 burpees

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

Olympic

-Snatch 

5 reps @ 65%

3 reps @ 75% 

2 reps @ 78%

1 rep @ 82%

Wednesday - July 12, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

15 clean grip power snatch 

15 power snatch 

15 squat snatch 

200m run

For time 

Tuesday - July 11, 2017

warm-up

450m run

then...

"Cindy"

WOD

5 rounds for time 

10 power cleans 

100m sprint 

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

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 8 reps

-45 Degree Deads 

3 sets x 8 reps

-KB Box Deads 

2 sets x 20 reps

-Leg Press

-Blobs

-Leg curls

-ABS 

Saturday - July 08, 2017

warm-up

450m run

then...

"Cindy" 

WOD 

EMOM 15 

1. 25 air squats 

2. Max hang power cleans 

3. Rest 

*each movement is a separate minute

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

Westside 

Max Effort Lower

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 6 reps

-Blob Deads 

-ABS

Thursday - July 06, 2017

warm-up

450m run 

then...

8-100m sprints 

WOD

15 wall balls 

10 push press

5 rounds for time 

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

Olympic

-Snatch 

3 reps @ 65%

3 reps @ 75%

2 reps @ 82%

Wednesday - July 05, 2017

warm-up

450m run

then...

50 wall balls 

WOD 

AMRAP 6 

5 thrusters 

5 sit ups 

Tuesday - July 04. 2017

warm-up

450m run

then...

"Cindy"

WOD 

AMRAP 7 

2 squat cleans

2 pull ups

4 squat clean 

4 pull ups 

6 squat clean 

6 pull ups

Etc.

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

Westside 

Dynamic Effort Lower 

-Box squats 

55% + Bands 

4 sets x 2 rep

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 4 reps 

-45 Degree Deads 

2 sets x 7 reps

-Blob Deads

-Leg Press

-Lunges 

-Leg Curls 

-ABS 

Saturday - July 1, 2017

warm-up

450m run

then...

"Cindy"

WOD

3 rounds 

21 wallballs

15 toes to bar 

9 clean & jerks (135lbs/95lbs)

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

Westside

Max Effort Lower

-Box Squats + Chains 

-Suno Pulls 

-Conventional Pulls 

-GHR's 

3 sets x 7 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-KB Box Squats 

2 sets x 20 Reps

-Blob Deads 

-Leg Press

-Lunges 

-Leg Curls 

-ABS 

Tuesday - June 27, 2017

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

WOD

15-12-9

Partner wall balls

Over partner burpees

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

Westside 

Dynamic Effort Lower

-Box Squats 

50% + Bands 

6 sets x 2 repA

-Sumo Pulls

6 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's 

3 sets x 3reps

-45 Degree Deads 

2 sets x 5 reps

-KB Box Squats 

2 sets x 20 reps

-Blob Deads 

-Leg Press 

-Lunges 

-Leg Curls 

-ABS 

Saturday - June 24, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

3 power snatches 

2 rounds of Cindy 

5 rounds 

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

Westside 

Max Effort Lower

-Box Squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1rep

-GHR's

3 sets x 4 reps

-Snatch Grip Extensions 

3 sets x 6 reps

-Kb Box Squats 

50 reps 

-Blob Deads 

-Leg Press 

-Lunges 

-ABS 

Thursday - June 22, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 5

5 front squats (115lbs/80lbs)

5 shoulder to overhead 

5 chest to bar pull ups 

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

Olympic 

-Snatch 

2 reps @ 65%

2 reps @ 75%

1 rep @ 80%

Wednesday - June 21, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs

WOD

10 power cleans 

200m sprint 

2 minutes rest 

repeat 3x

Tuesday - June 20, 2017

warm-up

450m run

then...

50 wall balls

WOD 

EMOM 12

Odd- 10 burpees as fast as possible 

Even- 12 kettle bell swings unbroken 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands 

3 sets x 1 rep

-Sumo Pulls 

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-45 Degree Deads 

3 sets x 3 reps

-KB box Deads 

2 sets x 20 reps

-Leg Press

-Blob Deads 

-Lunges 

-Leg curls 

-ABS 

Saturday - June 17, 2017

warm-up

450m run

then...

50 toes to bar 

WOD

12 kettle bell swings

20 air squats 

100m run

5 rounds for time 

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

Westside

Max Effort Lower 

-Box Squats 

Cambered bar + bands

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep

-Snatch Grip Extensions

3 sets x6 reps

-KB Box Squats 

2 sets x 20 reps

-Lunges

-Leg Curls 

-Leg Press 

-Blobs

-ABS

Thursday - June 15, 2017

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 10 

3 power snatch 

3 over bar burpees

200m run

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

Olympic 

-Snatch 

5 sets x 1 rep @ 78%

Wednesday - June 14, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs 

WOD 

10 deadlifts 

200m run 

4 rounds for time 

Tuesday - June 13, 2017

warm-up

450m run

then…

50 wall balls

WOD 

For Time

30 power cleans 

800m run

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

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 3 reps 

-45 degree reads 

2 sets x 7 reps 

-Lunges 

-Leg Press 

-Blob Deads

-ABS

Thursday - June 08, 2017

warm-up

450m run

then…

"Cindy"

WOD 

EMOM 10 

1 power snatch 

1 squat snatch 

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

Olympic 

3 snatches @ 63%

3 snatches @ 76% 

2 snatches @ 82%

1 snatches @ 88%

Wednesday - May 07, 2017

warm-up

450m run

then…

5 spider-mans 

5 inch worms 

5 pass throughs 

WOD 

3 snatches 

5 burpees 

5 rounds for time 

Tuesday - June 06, 2017

warm-up

450m run

then...

50 wall balls

WOD

AMRAP 7 

7 front squats 

7 sit ups 

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

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 3 reps 

-45Degree Deads 

2 sets x 8 reps

-Lunges 

-Blob

-Leg Press

-ABS 

Saturday - June 03, 2017

warm-up

450m run

then...

4 knee jumps 

5 pass throughs 

6 spider-mans 

WOD 

3 rounds for time 

2 rounds of "Cindy" 

6 hang power snatch (135lbs/95lbs)

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

Westside 

Max Effort Lower

-Box Squat + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 reps

-GHR's 

3 sets x 1 rep

-Snatch Grip Extensions 

3 sets x 7 reps

-KB Box Deads 

2 sets x 20 reps 

-KB Box Squats 

2 sets x 20 reps 

-Blobs Deads

-Lunges 

-Leg Press 

-ABS 

Thursday - June 01, 2017

warm-up

450m run

then...

"Cindy"

WOD

"The Chief"

AMRAP 3

3 power cleans 

6 push ups

9 air squats 

Rest 1:00

Repeat 3x

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

Olympic 

-Snatch 

65% x 3

75% x 3 

87% x 2

Wednesday - May 31, 2017

warm-up

8 - 100m runs

WOD 

450m run

100 wall balls

450m run

Tuesday - May 30, 2017

warm -up

450m run

then...

50 wall balls

WOD

7 thrusters

5 burpees 

100m run

Rest 1:30

Repeat 6x

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

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

-45 Degree Deads 

3 sets x 7 reps

-Blob Deads

-Lunges 

-Leg Curls

-ABS

Saturday - May 27, 2017

warm-up

450m run

then...

"Cindy"

WOD

3 rounds for time 

50 air squats 

12 clean & jerks

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

Westside 

Max Effort Lower

-Box Squats + bands 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 1 rep

-KB Box Squats 

2 sets x 20 reps 

-Lunges 

-Leg Press 

-Blobs 

-ABS