Tuesday - May 01, 2018

warm-up

450m run

then…

6 air squats 

4 burpees 

6 spider-mans 

WOD 

40 sit ups 

200m run

3 rounds for time 

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

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 

-3 Super Sets 

4 GHR's

8 Snatch Grip Extensions

-Banded Good Mornings 

100 reps 

-Reverse Hyper 

2 sets x 20 reps 

-ABS

Saturday - April 28, 2018

warm-up

450m run

then…

10 spider-mans

5 inch worms 

6 pass throughs 

4x 

WOD 

5 clean & jerks (135lbs/95lbs)

15 kbs (53lbs/35lbs)

200m run

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 7 reps 

-Dimmel Deads 

2 sets x 20 reps 

-100 Glute Bridges 

-ABS

Thursday - April 26, 2018

warm-up

450m run

then…

"Cindy"

WOD 

AMRAP 11 

5 pull ups 

5 clean grip snatches (115lbs/85lbs)

5 toes to bar 

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

Olympic

-Snatch 

1 Hang squat snatch + 1 Full Snatch + 1 OHS 

work up in weight 

Wednesday - April 25, 2018

warm-up

450m run

then…

100 double unders 

WOD 

30 unbroken clean & jerks 

Tuesday - April 24, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

5 rounds

200m run 

5 hang squat clean (136lbs/95lbs)

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

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 

-3 Super Sets of 

4 GHR's

8 Snatch Grip Extensions 

50 glute bridges 

-ABS

Sunday - April 22, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

EMOM 15

3 squat clean thrusters 

*meaning you go back to the ground on every rep 

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

Westside 

Dynamic Effort Lower 

-Bench + Chains 

10 sets x 3 reps 

Saturday - April 21, 2018

warm-up

450m run

then…

10 spider-mans 

8 inch worms 

6 pass throughs 

WOD 

AMRAP 10 

200m run

10 squats 

10 push ups 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 3 reps 

-Snatch Grip Extensions

5 sets x 5 reps

-Blob Deads 

4 sets x 8 reps  

-ABS

Thursday - April 19, 2018

warm-up

450m run

then…

"Cindy " 

WOD 

10 thrusters (155lbs/110lbs)

30 hand release push ups 

3 rounds for time

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

Olympic 

-Snatch 

7 sets x 1 rep @ 60%

4 sets x 1 rep @ 75%

2 sets x 1 rep @ 80%

Wednesday - April 18, 2018

warm-up

450m run

then…

8-100m runs 

WOD 

20 burpees 

20 sit ups 

4 rounds for time 

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

Westside 

Max Effort Upper 

-Bench + Bands 

10 sets x 3 reps 

-Laying Extensions 

3 sets x 20 reps 

-Bent Over Rows 

9 sets x 3 reps 

-Pull Ups 

50 reps 

-ABS

Tuesday - April 17, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

AMRAP 10 

200m run

5 dumbbell snatch (R arm)

5 dumbbell snatch (L arm)

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

Westside 

Dynamic Effort Lower 

-Box Squats 

55% + Bands 

4 sets x 2 reps 

-Sump Pulls 

9 sets x 1 rep 

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extension 

3 sets x 5 reps 

-KB Box Deads 

2 sets x 10 reps 

-Blob Deads 

3 sets x 10 reps 

-ABS

Saturday - April 14, 2018

warm-up

450m run

then…

50 toes to bar 

WOD

Death By Power Cleans 

Minute 1 = 1 power clean 

Minute 2 = 2 power cleans 

etc, etc, etc Until 15 minutes 

*If you're unable to complete a round start again at 1 until 15 minutes is up

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

Westside 

Max Effort Lower 

-Box Squats 

Cambered Bar + Bands

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-3 Super Sets 

4 GHR's

5 Snatch Grips 

6 Blob Deads 

-ABS

Thursday - April 12, 2018

warm-up

450m run

then…

"Cindy"

WOD

AMRAP 9 

1 power clean (115lbs/75lbs)

1 OHS (115lbs/75lbs)

2 power cleans

2 OHS

etc, etc, etc,

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

Olympic 

-Snatch 

10 sets x 1 rep @ 75%

Wednesday - April 11, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

10 clean & jerks 

100m run

3 rounds for time 

Tuesday - April 10, 2018

warm-up

450m run

then…

75 wall balls 

WOD 

10 rounds for time 

3 power snatch (135lbs/95lbs)

3 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 

3 sets x 4 reps

-45 Degree Deads 

3 sets x 8 reps 

-ABS

Saturday - April 07, 2018

warm-up

450m run

then…

5 spider-mans

5 pass throughs

5 inch worms 

WOD 

EMOM 12

3 squat cleans 

3 burpees 

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls

3 sets x 1 rep 

-GHR's 

3 sets x 8 reps

-Snatch Grip Extensions 

3 sets x 3 reps 

-ABS

Thursday - April 05, 2018

warm-up

450m run

then…

"Cindy"

WOD 

30 squat snatches (135lbs/95lbs)

for time 

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

Olympic

-Snatch 

work up to 

5 sets x 1 rep @ 80%

Wednesday - April 04, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

30 clean & jerks (135lbs/95lbs) 

for time 

Tuesday - April 03, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

15 deadlifts 

15 push ups 

7 rounds for time 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

60% + Bands

3 sets x 2 reps 

-Snatch Grip Extensions 

3 sets x 4 reps 

-Blob Deads

-Leg Curls 

-ABS

Saturday - March 31, 2018

warm-up

450m run

then…

10 spider-mans 

8 inch worms 

6 pass throughs

4x

WOD 

AMRAP 8 

5 thrusters 

5 sit ups

5 burpees

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

Westside 

Max Effort Lower 

-Free Squats 

5 sets x 2 reps 

-Sumo Pulls 

-Conventional pulls 

3 sets x 1 rep 

-Ghr's 

3 sets x 8 reps 

-45 Degree Deads 

2 sets x 10 reps 

-Kb Box Squats 

2 sets x 20 reps 

-ABS

Thursday - March 29, 2018

warm-up

450m run

then…

"Cindy"

WOD 

20 OHS 

200m run

4 rounds for time 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 60%

3 sets x 1 rep @ 65%

3 sets x 1 rep @ 70%

5 sets x 1 rep @ 76%

Wednesday - March 28, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

For Time 

450m run

40 air squats 

30 sit ups 

20 push ups 

10 pull ups 

Tuesday - March 27, 2018

warm-up

450m run

then…

8-100m sprints 

WOD 

3 power cleans

6 burpees 

6 power clean 

12 burpees

9 power cleans

18 burpees 

FOR 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 

3 sets x 4 reps 

-Snatch Grip Extensions 

3 sets x 10 reps 

-KB Box Squats 

2 sets x  20 reps

-Blob Deads

3 sets x 20 reps 

-ABS

Saturday - March 24, 2018

Westside 

Max Effort Lower 

-450m run

then…

8-100m sprints 

then Air Squats

3 sets x 20 reps

-Free Squats 

5 sets x 2 reps

-Sprints 

10 sets 

-Blob Deads

3 sets x 10 reps

Thursday - March 22, 2018

warm-up

450m run

then…

"Cindy"

WOD 

10 power snatch

10 burpees

200m run

4 rounds for time

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

Olympic

-Snatch 

work up to 

5 sets x 2 reps @ 75%

Wednesday - March - 21, 2018

Westside

Max Effort Upper 

-Bench + Heavy Bands 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps

-Laying Extensions 

3 sets x 4 reps 

-Bent Over Rows 

5 sets x 5 reps 

-ABS

Tuesday - March 20, 2018

warm-up

450m run

then…

8-100m run 

WOD

AMRAP 14 

10 power cleans 

15 air squats 

200m run

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

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 

3 sets x 6 reps 

-Banded Good Mornings 

100 reps

-ABS

Saturday - March 17, 2018

Westside 

Warm-up

2-450m run

then… 

Air Squats 

3 sets x 20 reps

-Free Squats 

5 sets x 2 reps 

-Sprints 

10-100m sprints 

-Sumo Pulls 

Thursday - March 15, 2018

warm-up

450m run

then…

"Cindy"

WOD

15 wall balls 

10 pull ups 

5 rounds for time 

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

Olympic 

-Snatch off Deficit 

Wednesday - March 14, 2018

warm-up

450m run

then…

50 wall balls 

WOD

40 sit ups 

30 kettle bell swings 

20 hand release push ups 

3 rounds for time 

Tuesday - March 13, 2018

warm-up

450m run

then…

8-100m runs

WOD 

50 air squats 

20 shoulder to over head (135lbs/95lbs)

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

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

-Snatch grip Extensions 

3 sets x 5 reps 

-Blob Deads

4 sets x 4 reps 

-ABS

Saturday - March 10, 2018

Westside

-Warm up 

2-450m runs 

then…

8-100m sprints 

1:00 rest in-between 

-2 Free Squats + Sprint

semi heavy weight 

5 sets 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's 

3 sets x 5 reps 

-Snatch Grip Extensions

3 sets x 8 reps

-Blob Deads 

-ABS

Thursday - March 08, 2018

warm-up

450m run

then…

"Cindy"

WOD

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

power clean 

over bar burpees

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

Olympic

-Snatch 

5 sets x 1 rep @60%

4 sets x 1 rep @ 70%

3 sets x 1 rep @ 78%

2 sets x 1 rep @ 85%

Wednesday - March 07, 2018

warm-up

450m run

then…

WOD

12-9-6

hang squat cleans 

burped box jumps 

Tuesday - March 06, 2018

warm-up

450m run

then…

8-100m runs

WOD 

4 rounds 

8 squat snatches 

200m 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

2 sets x 10 reps

-45 degree reads

2 sets x 8 reps 

-Blob Deads 

-Leg Curls 

100 reps 

-ABS

Saturday - March 03, 2018

warm-up

450m run

then…

"Cindy"

WOD 

2 rounds for time 

400m run

20 over bar burps 

20 push press

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

Westside 

Max Effort Lower 

-Box Squats + Chains 

-Sumo Puls 

-Conventional Pulls 

-GHR's

3 sets x 10 reps

-Snatch Grip Extensions 

3 sets x 8 reps 

-Blob Deads

-ABS

Thursday - March 01, 2018

warm-up

450m run

then…

50 wall balls 

WOD 

10 db snatch 

10 burpees 

AMRAP 10 

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

Olympic 

-Snatch 

30 snatches @ 75%

Wednesday - February 28, 2018

Westside 

Max Effort Upper

-Bench + Bands

-Outlaw Wide Bench 

1 set x 3 reps

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

Tuesday - February 27, 2018

warm-up

450m run

then…

8-100m runs

WOD 

30 clean & jerks 

for time

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

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

-Snatch grip Extensions 

3 sets x 4 reps 

-Blob Deads

-ABS

Saturday - February 24, 2018

warm-up

450m run

then…

75 wall balls

WOD 

8 toes to bar 

10 hang clean & jerks 

3 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Ghr's 

3 sets x 8 reps 

-Snatch Grip Extensions 

3 sets x 8 reps 

-KB Box Squats 

3 sets x 20 reps 

-ABS

Thursday - February 22, 2018

warm-up

450m run 

then…

"Cindy"

WOD 

7 pull ups 

7 clean & jerks

5 rounds for time 

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

Olympic

-Snatch 

30 reps @ 65%

Wednesday - February 21, 2018

warm-up

450m run

then…

50 toes to bar 

WOD 

100 wall balls 

for time 

Tuesday - February 20, 2018

warm-up

450m run

then…

8-100m runs

WOD 

9 thrusters 

9 pull ups 

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 

-45 Degree Deads 

3 sets x 8 reps 

-Blob Deads 

-ABS

Saturday - February 17, 2018

warm-up

450m run

then…

50 wall balls

WOD 

10 clean & jerks 

10 burpees 

4 rounds for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep 

-Blob Deads 

-ABS