Sunday - July 15, 2018

warm-up

450m run

then…

10 spider-mans

10 pass throughs

5 inch worms

5x

WOD

EMOM 12

1 power snatch (175lbs/125lbs)

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

Westside 

Dynamic Effort Lower 

-Bench

7 sets x 5 reps @ 79%

-Laying Extensions 

3 sets x 3 reps 

-Push Ups 

100 reps 

-Pull Ups 

50 reps 

-Bent Ove Rows 

50 reps 

-Machine Extensions 

100 reps 

-Face Pulls 

100 reps 

-ABS

Saturday - July 14, 2018

warm-up

450m run

then…

10 squats

100m run

6x 

WOD

AMRAP 8 

7 pull ups 

7 burpees 

7 toes to bar 

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

Westside

Max Effort Lower 

-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

3 GHR's

5 Snatch Grips 

20 Banded good mornings 

-Leg Curls 

200 reps 

-ABS

Thursday - July 12, 2018

warm-up

450m run

then…

5 toes to bar 

10 spider-mans 

15 pass throughs 

4x 

WOD 

In 15 minutes complete...

2 rounds of "Cindy"

1 power snatch (135lbs/95lbs)

2 rounds of "Cindy"

2 power snatch

2 rounds of  "Cindy"

3 power snatch

etc, etc, etc

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

Olympic Lifting 

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Wednesday - July 11, 2018

warm-up 

450m run

then…

5-200m run

1:00 rest in between 

WOD 

15-12-9-6-3

Front Squat (135lbs/95lbs)

Toes To Bar 

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

Westside 

Max Effort Upper 

-Bench + Bands 

7 sets x 2 reps

-Laying Extensions 

3 sets x 25 reps 

-Bent Over Rows 

30 reps 

-Dips 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-Face Pulls 

3 sets x 20 reps

-ABS

Tuesday - July 10, 2018

warmup

450m run

then…

50 wall balls 

WOD 

1 squat snatch 

20 double unders 

8 rounds for time 

*ascending weight on the snatch 

*you only have one attempt at the snatch 

*must ascend each round

Score = Total Load + 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 

4 sets x 3 reps 

-45 Degree Deads 

3 sets x 15 reps 

-KB Box Squats 

3 sets x 20 reps 

-Leg Curls 

100 reps 

-ABS 

Saturday - July 07, 2018

warm-up

450m run

then…

5 pass throughs 

7 spider-mans 

100m sprint

6x

WOD

5 rounds 

5 squat clean thrusters (135lbs/95lbs)

10 pull ups 

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

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-4 Super Sets 

5 GHR's 

10 Snatch Grip Extensions 

15 Back Extensions 

3-10 Blob Deads 

-Leg Curls 

100 reps 

-ABS

Thursday - July 05, 2018

warm-up

450m run

then…

"Cindy"

WOD 

40 KBS

200m run

30 KBS

200m run

20 KBS

200m run

10 KBS

200m run

For time

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

Olympic 

-Snatch 

30 snatches @ 75% 

Wednesday - July 04, 2018

warm-up

450m run

then…

4-400m sprints 

WOD 

AMRAP 7 

7 power cleans 

12 wall balls 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

-Double Pause Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 12 reps 

-Bent Over Rows 

9 sets x 3 reps

-Dips 

4 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 20 reps 

-ABS 

Tuesday - July 03, 2018

warm-up

450m run 

then…

50 wall balls 

WOD 

75 burpees

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

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 

4 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Blob Deads

-Lunges 

100 steps

-Banded Good Mornings 

100 reps

-Glute Bridges 

100 reps 

-ABS

Saturday - June 30, 2018

warm-up

450m run

then…

60 wall balls 

WOD 

21-15-9

power snatch (95lbs/65lbs)

pull ups

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

Max Effort Lower 

-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's 

3 sets x 3 reps 

-45 Degree Deads 

4 sets x 10 reps 

-Banded Good Mornings 

100 reps 

-Glute Bridges 

100 reps 

-ABS 

Thursday - June 28, 2018

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 12 

5 deadlifts (95lbs/65lbs)

5 hang cleans 

5 thrusters

5 burpees

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

Olympic Lifting 

-Snatch 

5 sets x 1 rep @ 65%

4 sets x 1 rep @ 69%

3 sets x 1 rep @ 77%

2 sets x 1 rep @ 83%

1 set x 1 rep @ 87%

Wednesday - June 27, 2018

warm-up

450m run

then…

3-450m runs

WOD

Ten rounds for time of:

7 burpees

7 knees to elbows

*sub one 7 rounds

**sub two 5 rounds

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

Westside 

Max Effort Lower 

-Bench 

7 sets x 5 reps @ 77%

-Laying Extensions 

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Dips 

3 sets x 20 reps 

-Machine Extensions 

3 sets x 30 reps 

-Face Pulls 

2 sets x 20 reps

-ABS

Tuesday - June 26, 2018

warm-up

450m run 

then…

10 wall balls 

5 spider-mans 

5 pass throughs 

5x 

WOD 

25 air squats 

450m run

3 rounds for time 

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

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 

-GHR's 

5 sets x 5 reps 

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

3 sets x 8 reps

-Lunges 

100 reps

-Leg Curls 

100 reps 

-Reverse Hyper 

2 sets x 18 reps 

-ABS 

Saturday - June 23, 2018

warm-up

450m run

then…

10 air squats 

6 spider-mans

100m run

4x 

WOD 

5k run

30 power cleans (185lbs/125lbs)

For Time 

 *power cleans can ONLY be done RXd

**no squat cleans allowed

Thursday - June 21, 2018

warm-up

450m run

then…

"Cindy"

WOD 

21-15-9

back squats (185lbs/135lbs)

kb swings (53lbs/35lbs)

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

Olympic 

-Snatch 

work up to 3 sets x 2 reps @ 77% 

Wednesday - June 20, 2018

warm-up

450m run

then…

4-300m sprints 

WOD 

9 thrusters 

9 pull ups 

5 rounds 

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

Westside 

Max Effort Upper 

-Bench + Bands  

10 sets x 3 reps 

-Laying Extensions

3 sets x 5 reps 

-Bent Over Rows 

9 sets x 5 reps 

-Dips

-Roll Backs 

5 sets x 5 reps 

-Machine Extensions 

3 sets x 20 reps

-Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - June 19, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

5 squat snatches 

10 hand release push ups 

15 air squats 

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

Westside

Dynamic Effort Lower 

-Box Squats  

55% + bands

4 sets x 1 rep 

-Sumo Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

4 GHR's 

5 Snatch Grip Extensions 

6 Back Extensions 

AMRAP Blob Deads

20 Lunges 

-ABS

Saturday - June 16, 2018

warm-up

450m run

then…

10 toes to bar 

10 pass throughs 

10 spider-mans 

5x 

WOD 

AMRAP 20 

5 thrusters (135lbs/95lbs)

7 burpees 

9 kbs (53lbs/35lbs)

200m run

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-4 Super Sets 

6 GHRs

7 Snatch Grip Extensions 

10 Back Extensions 

5-10 Blob Deads 

-Lunges 

100 steps 

-Leg Curls 

100 reps 

-ABS