Thursday - June 30, 2016

warm-up

450m run

then...

4 putting on your pants 

5 spider-mans 

6 pass throughs 

WOD

AMRAP 7

7 lateral burpees

7 hang power snatch (75lbs/45lbs)

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

Olympic

-Snatch 

4 sets x 1 rep @ 70%

1 rep @ 80%

1 rep @ 85%

Wednesday - June 29, 2016

warm-up

450m run

then... 

50 toes to bar 

WOD

AMRAP 10 

10 wall balls (20lbs/14lbs) 

8 KB swings (53lbs/35lbs)

6 snatches (135lbs/95lbs)

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

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 

2 sets x 3 reps 

-Laying Extensions 

3 sets x 3 reps 

-Bent Over Rows

4 sets x 3 reps 

-Machine Extensions 

2 sets x 20 reps 

-Face Pulls 

2 sets x 20 reps

-ABS 

Tuesday - June 28, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 5

hang squat clean & jerk (135lbs/95lbs)

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

Westside 

Dynamic Effort Lower 

-Box Squat

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

2 sets x 8 reps

-Blob Deads 

2 sets 

-KB Box Squats 

2 sets x 20 reps

-Glute Bridges

100 reps

-Leg Curls 

100 reps

-ABS

Saturday - June 25, 2016

warm-up

450m run 

then... 

5 air squats 

5 inch worms 

5 spider-mans 

WOD

For time 

21 clean grip snatches (95lbs/65lbs)

100m run 

15 clean grip snatches (95lbs/65lbs)

100m run

9 clean grip snatches (95lbs/65lbs)

100m run 

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

Westside 

Max Effort Lower 

-Box Squats 

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 6 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-KB Box Squats 

3 sets x 20 reps 

-Blob Deads 

2 sets 

-Wagon Wheels 

-Leg Curls 

-ABS 

Thursday - June 23, 2016

warm-up

450m run

then...

4 knee jumps 

4 Spider-Man's 

4 pass throughs 

WOD

10 rounds for total load

1 squat clean + 1 front squat + 1 jerk 

Not For Time

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

Olympic 

-Snatch 

3 reps @ 65%

2 reps @ 70%

1 rep @ 75% 

1 rep @ 80% 

1 rep @ 85%

Wednesday - June 22, 2016

warm-up

450m run

then...

50 wall balls

WOD 

3 rounds for time 

9 thrusters (95/65)

9 over bar burpees 

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

Westside 

Max Effort Upper 

-Bench Press + Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 5 reps 

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

4 sets x 3 reps 

-3 Super Sets of 

20 face pulls 

20 machine extensions 

-ABS 

Tuesday - June 21, 2016

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 8

5 power cleans (135lbs/95lbs)

6 toes to bar 

7 push 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 10 reps

-Snatch Grip Extensions 

3 sets x 7 reps 

-Blob Deads

2 sets 

-Glute Bridges 

100 reps

-Leg Curls 

100 reps

-ABS

Thursday - June 16, 2016

warm-up

450m run

then...

5 Spider-Man's 

5 pass throughs 

:39 squat hold

WOD

AMRAP 10 

5 snatches (95lbs/65lbs)

10 pull ups 

100m run 

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

Olympic

-Snatch 

2 reps @ 60%

2 reps @ 70%

2 reps @ 80%

Wednesday - June 15, 2016

warm-up

450m run

then...

60 wall balls 

WOD

21-15-9

Power clean (135lbs/95lbs)

Push ups 

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

Westside 

Max Effort Upper

-Pin press

-Outlaw 

1 set x 6 reps

-Double pause 

2 sets x 2 reps

-Close grip 

2 sets x 5 reps

-Laying extensions 

3 sets x 6 reps

-Bent over rows 

9 sets x 3 reps

-Face pulls 

2 sets x 25 reps

-Machine extensions 

2 sets x 25 reps

-ABS

Tuesday - June 14, 2016

warm-up

450m run

then...

"Cindy"

WOD

AMRAP 7 

7 front squats (135lbs/95lbs

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 5 reps

-Snatch Grip Extensions 

3 sets x 8 reps

-Blob Deads

2 sets 

-Glute Bridges 

100 reps

-ABS

Tuesday - June 07, 2016

warm-up

450m run

then...

"Cindy"

WOD

3 snatches (135lbs/95lbs)

5 burpees 

5 rounds for time 

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

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 3 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-Blobs 

2 sets 

-ABS 

Thursday - June 02, 2016

warm-up

450m run

then...

4 knee jumps

4 spider-mans 

4 pass throughs 

WOD

1 power snatch (135lbs/95lbs)

1 squat snatch (135lbs/95lbs)

15 rounds for time 

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

Olympic

2 reps @ 65% 

2 reps @ 75% 

1 rep @ 80%

1 rep @ 85%

If it feels good 

1 rep @ 90%

Wednesday - June 01, 2016

warm-up

450m run

then...

60 wall balls 

WOD

"Isabel"

30 snatches (135lbs/95lbs)

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

Westside 

Max Effort Upper

-Bench Press 

2 board

-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 

2 sets x 7 reps 

-Roll Backs 

3 sets x 5 reps 

-Face Pull

2 sets x 25 reps 

-Machine Extensions 

2 sets x 25 reps 

-ABS 

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