Saturday - May 30, 2015

warm-up

450m run

then…

50 toes to bar 

WOD

AMRAP 8 

5 Burpee Power Snatch (115lbs/85lbs)

20 Double Unders 

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

Westside

Max Effort Lower 

-Box Squats

15" Box (13")

SSB (Bow Bar/Cambered Bar) + Bands & Chain

-Sumo Pulls + Bands

3 sets x 1 rep

-Sumo Pulls + Band + Chain

3 sets x 1 rep

-Sumo Pulls Straight Weight 

3 sets x 1 rep

-Conventional Pulls Straight Weight

3 sets x 1 rep

-Sumo Rack Pulls

-KB Box Squats

1 set x 50 reps 

-ABS

Thursday- May 28, 2015

warm-up

450m run

then…

50 wall balls

WOD 

AMRPA 10

8 burpee clean & jerks

100m run

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

Westside 

Max Effort Upper 

-Bench Press

2 board

-Outlaw Wide Bench

1 set x 6 reps 

-Double Pause Bench 

3 sets x 2 reps

-Laying Triceps Extensions

4 sets x 8 reps 

-Bent Over Rows

4 sets x 5 rep 

-Machine Face Pulls

3 sets x 20 reps 

Olympic

-Max Power Snatch 

Wednesday- May 27, 2015

YES, EVERYTHING IS THE SAME AS YESTERDAY!!!!

warm-up

450m run

then…

"C2B Cindy"

WOD

AMRAP 25

• 5 clean grip power snatch (75lbs/45lbs)

• 7 burpee box jump squats (20")

• 9 pass throughs

• 21 double unders

• 8 spidermans (elbow must touch to be Rx)

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

Westside

Dynamic Effort Lower 

-Box Squats

15" Box (13")

42% Straight Weight 

12 sets x 2 reps 

-Sumo Pulls + band

53%

6 sets x 1 rep 

-Conventional Pulls + band

3 sets x 1 rep 

-Hyper Extensions + weight

4 sets x 8 reps

-Glute Reverse Hypers (top quarter only)

3 sets x 20 reps

Weighted Ab Wheels

3 sets

Barbell Obliques

1 set x 100 reps

*Stacia Reverse Bands

Tuesday- May 26, 2015

warm-up

450m run

then…

"C2B Cindy"

WOD

AMRAP 25

• 5 clean grip power snatch (75lbs/45lbs)

• 7 burpee box jump squats (20")

• 9 pass throughs

• 21 double unders

• 8 spidermans (elbow must touch to be Rx)

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

Westside

Dynamic Effort Lower 

-Box Squats

15" Box (13")

42% Straight Weight 

12 sets x 2 reps 

-Sumo Pulls + band

53%

6 sets x 1 rep 

-Conventional Pulls + band

3 sets x 1 rep 

-Hyper Extensions + weight

4 sets x 8 reps

-Glute Reverse Hypers (top quarter only)

3 sets x 20 reps

Weighted Ab Wheels

3 sets

Barbell Obliques

1 set x 100 reps

*Stacia Reverse Bands

Thursday- May 21, 2015

warm-up

450m run

then…

4 air squat

6 walking lunges

8 spider-mans

EMOM 10

2 front squats (185/135)

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

Olympic

-Snatch

5 sets x 1 rep @75%

Wednesday- May 20, 2015

warm-up

450m run

then…

60 UNBROKEN partner wall balls 

EMOM 8

2 power snatches 

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

Westside 

Max Effort Upper 

-Bow Bar Bench 

-Outlaw 

3 sets x 1 rep 

-Single 3 count pause 

3 sets x 2 reps 

-Laying Triceps Extensions

3 sets x 3 reps 

Tuesday- May 19, 2015

warm-up

450m run

then…

"Cindy"

WOD

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

 -KBS (53/35)

-pushups

-air squats

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

42% + Bands + Chain

8 sets x 2 reps 

then...

Ascending Chain

4 sets x 2 reps 

-Sumo Pulls + bands 

9 sets x 1 reps 

*ascending chain

-Conventional Pulls + bands 

3 sets x 1 rep 

-Half Dead/Dead Combo

3 sets @ 70%

3 + 2

45 degree weighted extensions
3 sets

GHRs

3 sets

Saturday- May 16, 2015

warm-up

450m run

then…

AMRAP

25 wall balls

25 toes to bars

WOD

Thrusters

2-2-2-2-2

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

Westside

Max Effort Lower

-Box Squats + Bands & Chains

15" Box (13")

-Look For Heavy Deadlift in

Sumo + Bands

Sumo Pulls

Conventional Pulls 

-Half Deads/Dead Combo

3 sets 

-GHR's

3 sets x 8 reps 

-Snatch Grip Extensions

3 sets x 8 reps 

-Glute Bridges 

1 set x 50 reps 

-Sumo Rack Pulls

(right below knee)

Wednesday - May 13 2015

warm-up

450m run

then...

5 spider-mans

5 pass throughs 

5 inch worms 

5 dynamic toes touches

AMRAP 10

20 double unders

15 wall balls 

20 kb swings 

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

Westside 

Max Effort Upper

-Bench Press

3 board

-Outlaw Wide Bench

1 set x 3 reps 

-Double Pause Bench

3 sets x 2 reps 

-JM Press

3 sets x 20 reps 

*MIKE DO NOT DO THESE

-Bent Over Rows 

2 sets x 10 reps

-Weighted Bar Dips

3 sets x 10-15 reps 

*ONLY ADD WEIGHT IF...

-If You Can Get 10 Reps w/weight

-Machine Face Pulls

1 set x 100 reps 

-ABS

Tuesday- May 12, 2015

warm up

In 10 minutes

450m run

then…

"Cindy"

AMRAP 9

3 hang squat snatch (135lbs/95lbs) 

9 Toes-bar

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" box)

50% + Bands 

5 sets x 2 reps 

-Stacia Cold Bar

-Sumo Pulls + band

12 sets x 1 rep

-Conventional Pulls + band

3 sets x 1 rep 

-GHR's

4 sets x 10 reps

-Reverse Hypers

3 sets x 10 reps

-ABS

Mike:

- Cold Bar

-Snatch Grip Back Extensions 

3 sets x 12 reps 

-Glute Bridges

100 reps  

Saturday - August 8, 2015

warm-up

450m run

then...

6 spider mans

5 pass throughs

6 knee jumps 

5 cartwheels 

AMRAP 12

3 bears (135lbs/95lbs) 

8 pull ups 

20 double unders 

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

Westside

Max Effort Lower

-Box Squats + Chains

-Sumo Pulls + Bands

3 sets x 1 rep

-Sumo Pulls

3 sets x 1 rep

H.A.P

-Conventional Pulls

Work Up Heavy

-GHR's

4 sets

-Glute Bridges

100 reps

-KB Box Squats

100 reps

-ABS

Thursday- May 7, 2015

warm up

In 10 minutes

450m run

then…

50 T2B

WOD

21-18-15-12-9-6-3 

95-lb. power cleans

Sit-ups

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

Olympic

Snatch From Blocks (just below knee)

 2 X 75%, 2 X 80%, 3X1 @ 85%

-Anderson Variation

or

Front Squats

Wednesday - May 06, 2015

warm-up

450m run

then...

50 wall balls 

AMRAP 7

1 snatch (135lbs/95lbs)

200m run

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

Westside

Max Effort Lower

-Bench Press

1 board

-Outlaw 

1 set x 3 reps

-Double Paused Bench

3 sets x 2 reps 

-Heavy Laying Extensions

4 sets x 5 reps 

-Machine Face Pulls

4 sets x 25 reps

-Machine Tricepss Extensions

4 sets x 20 reps

-ABS

Tuesday- May 05, 2015

warm-up

450m run

then…

"Cindy"

AMRAP 20

10 shoulder to overhead (75lbs/45lbs)

7 hang power cleans (75lbs/45lbs)

5 thrusters (75lbs/45lbs)

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

Westside

Dynamic Effort Lower 

-Box Squats 

15" Box (13" box)

45% + Bands 

8 sets x 2 reps 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets 

-ABS

Mike:

-Snatch Grip Back Extensions 

3 sets x 12 reps 

-Glute Bridges

100 reps  

Saturday- May 2, 2015

warm up

In 10 minutes

450m run

then…

AMRAP

5 wallballs

5 burpees

AMRAP 5

Back Squats (135/95)

-2 min. rest-

AMRAP 5 

Push Press (75/55)

-2 min. rest-

AMRAP 5

Situps

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

Westside

Max Effort

-Cambered Bar Free Squats

-Sumo Pulls + band

Off two mats

-Snatch Grip Extensions

3 sets x 3 reps

-Rack Pulls + quadded bands

-ABS

Thursday- April 30, 2015

Warm up

450m run

Then...

100 double unders

WOD

AMRAP 15

15 thrusters (75lbs/45lbs)

15 pull ups

15 KBS (53lbs/35lbs)

Olympic

Snatch

60%, 65%, 70%, 75%, 80%, 85% x 1, 85% x 1

Andersons

Wednesday-April 29, 2015

Warm up

In 10 minutes

450m run

Then...

AMRAP

25 wallballs

25 toes to bar

WOD

"ISABEL"

Westside

Floor Press + heavy chain

Outlaw 6

JM Press

4 sets x 3-5 reps

Bent over rows

3 sets x 5 reps

H.A.P

Machine Face Pulls

3 sets x 20 reps

100 banded face pulls

Abs

Tuesday - April 28, 2015

warm-up

450m run

then...

"Cindy"

WOD

"Grace"

30 clean & jerks for time 

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

Westside 

Dynamic Effort Lower

-Box Squats 

40% + bands 

12 sets x 2 reps

-Sumo Pulls

8 sets x 1 rep 

Thursday- April 22, 2015

warm-up

450m run

then…

4 air squats 

6 walking lunges 

8 spidermans

EMOM 10

2 front squats (185lbs/135lbs)

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

Olympic 

-Snatch 

5 sets x 1 rep @75%

Wednesday- April 22, 2015

warm-up

450m run

then…

6 spider-mans

5 putting on your pants

4 inch worms

4 pass throughs 

EMOM 8

2 power snatches

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

Westside

Max Effort Upper 

-Bench Press

Bow Bar 

-Outlaw 

3 sets x 1 rep 

*with competition calls

-Double Paused Bench

3 sets x 2 reps 

-Laying Triceps Extensions

3 sets x 3 reps 

April 21, 2015

warm up

AMRAP 7 

"Cindy"

WOD

3 Chest-to-bar

4 squat clean thrusters (115lbs/75lbs)
5 rounds for time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

15" Box (13")

40% + Bands + Chains 

8 sets x 2 reps  

*ascending chain 4 sets x 2 reps 

-Free Squats 

2 sets x 1 rep

-Sumo Pulls  + bands

15 sets x 1 rep

*ascending chains 

-GHR's 

4 sets

*NO POOR MANS 

-AB Wheels 

3 sets x 3 reps