Saturday - June 29, 2019

warm-up

450m ru

then...

5- 200m sprints

WOD

21-15-9

OHS

Pull Ups

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

Westside

Max Effort Lower 

-Box Squats 

Cambered Bar + 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

-Blob Deads

3 sets x 10 reps

-Leg Curls 

100 reps

-ABS

Thursday - June 27, 2019

warm-up

450m run

then...

50 toes to bars

WOD

AMRAP 7 

5 squat cleans (185lbs/155lbs)

10 sit ups 

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

Olympic

-Snatch 

10 sets x 1 rep @ 55%

4 sets x 1 rep @ 75%

Wednesday - June 26, 2019

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 7 

7 hand release push ups 

7 kb swings 

100m run 

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

Westside

Max Effort Upper 

-Bench + Bands

5 sets x 2 reps

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps

-Close Grip Bench 

3 sets x 3 reps

-Layiing Extensions

3 sets x 4 reps 

-Bent Over Rows

4 sets x 5 reps

-Roll Backs

3 sets x 10 reps

-Banded Extensions

2 sets x 50 reps

-Face Pulls

100 reps

-ABS

Tuesday - June 25, 2019

warm-up

450m run

then..

5 unbroken toes to bar 

5 spider-mans

5 air squats

5 pass throughs

4x

WOD

21 wall balls 

1 round of "Cindy"

15 clean & jerks

2 rounds of "Cindy"

9 power snatches

3 rounds of "Cindy"

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

Westside 

Dynamic Effort Lower

-Box Squats

5 sets x 3 reps

-Sumo Pulls

9 sets x 1 rep 

-Conventional Pulls

3 sets x 1 rep

-Sumo Dimels

3 sets x 20 reps

-GHRs

3 sets x 5 reps

-Leg Curls

100 rreps

-ABS

Saturday - June 22, 2019

warm-up

450m run

then...

50 wall balls

WOD

AMRAP 9

5 thrusters

5 toes to bar

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

Westside

Max Effort Lower

-Free Squats 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-1 Super Set

50 back extensions 

50 ab mat sit ups 

Thursday - June 20, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

7 right arm kb snatch 

7 left arm kb snatch 

10 push ups 

5 rounds for time 

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

Olympic

-Snatch 

5 sets x 1 rep @ 50%

5 sets x 1 rep @ 65%

5 sets x 1 rep @ 80%

Wednesday - June 19, 2018

warm-up

450m run

then...

50 wall balls 

WOD

AMRAP 7

3 power snatch 

3 squat snatch 

100m run 

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

Westside 

Max Effort Upper

-Bench Press

7 sets x 3 reps 

-5 Super Sets

10 push ups 

10 dumbbell floor press

10 bent over rows

-Face Pulls

100 reps

-ABS

Tuesday - June 18, 2019

warm-up

450m run

then...

"Cindy"

WOD 

25 pull ups 

75 sit ups

75 air squats 

25 pull ups 

75 air squats 

For Time

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

Westside 

Dynamic Effort Lower 

-Box Squats 

5 sets x 3 reps + Bands

-Sumo Pulls 

9 setes 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 

-KB Box Deads

3 sets x 15 reps

-Leg Curls 

100 reps 

-ABS

Saturday - June 15, 2019

warm-up

450m run

then...

5 spider-mans

5 inch worms

5 pass throughs

5x

WOD

30 snatches for time 

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

Westside 

Max Effort Lower 

-Box Squats + Bow Bar 

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-Sumo Dimels

3 sets x 20 reps

-KB Box Squats 

2 sets x 20 reps 

-Leg Curls 

100 reps

-ABS

Thursday - June 13, 2019

warm-up

450m run

then...

50 wall balls

WOD

"DT"

12 deadlifts

9 hang power clean 

6 push jerks 

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

Olympic 

-Snatch 

3 sets x 1 rep @ 55%, 65%, & 75%

Wednesday - June 12, 2019

warm-up

2-450m runs

WOD

10 - 100m sprints 

Tuesday - June 11, 2019

warm-up

450m run

then...

"Cindy"

WOD

30 clean & jerks

for time

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

Westside

Dynamic Effort Lower

-Box Squats

3 sets x 10 reps ascending weight 

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep 

-GHR's

4 sets x 4 reps

-Snatch Grip Extensions

3 sets x 8 reps 

-Leg Curls 

100 reps

-ABS

Saturday - June 08, 2019

warm-up

450m run

then...

50 toes to bar 

WOD 

"Karen"

150 wall balls (20lbs/14lbs)

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

Westside 

Max Effort Lower 

-Box Squats + heavy bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep 

-GHR

3 sets x 8 reps

-Snatch Grip Extensions

2 sets x 8 reps 

-KB Box Squats

3 sets x 20 reps

-ABS

Thursday - June 06, 2019

warm-up

450m run

then...

50 wall balls 

WOD

EMOM 10 

Squat Clean  

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

Olympic

-Snatch 

Blind Folded Snatches 

Wednesday - June 05, 2019

warm-up

450m run

then....

"Cindy"

WOD 

4-400m runs

4 minutes rest 

3-400m runs

3 minutes rest 

2-400m runs

2 minutes rest 

1- 400m run

For Total Time 

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

Westside 

Max Effort Bench 

-Bench 

5 sets x 3 reps 

-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 10 reps

-Bent Over Rows 

9 sets x 5 reps 

-Banded Press Downs + Banded Face Pulls 

3 sets x 20 reps 

-ABS

Tuesday - June 04, 2019

warm-up

450m run

then...

5-200m runs

WOD

30 ground to over shoulder 

150# med ball

Saturday - June 01, 2019

warm-up

450m run

then...

7 pass throughs 

6 spider-mans

4 knee jumps 

100m jog

3x

WOD

30 clean & jerks (135lbs/95lbs)

For Time 

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

Westside 

Max Effort Lower 

-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls

3 sets x 1 rep

-Sumo Dimels

2 sets x 15 reps 

-GHR's

3 sets x 10 reps 

-Leg Curls 

100 reps

-ABS 

Thursday - May 30, 2019

RECOVERY 

Wednesday - May 29, 2019

warm-up

450m run

then...

3-100m sprints

4-200m sprints

WOD

Death By Burpees

Tuesday - May 28, 2019

warm-up

450m run

then...

"Cindy"

WOD

Teams of 4 

15 unbroken power cleans (135lbs)

400m run

2 rounds 

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

Westside 

Dynamic Effort Lower 

-Box Squats + Heavy bands 

5 sets x 3 reps 

-Sumo Pulls

-Conventional Pulls 

3 sets x 1 rep 

-GHR's

3 sets x 7 reps 

-Snatch Grip Extensions

3 sets x 8 reps 

-Blob Deads

2 sets x 10 reps 

-ABS

Saturday - May 25, 2019

warm-up

450m run

then...

50 wall balls

WOD 

Every 1:30 for 10 rounds 

10 back squats from the floor 

10 sumo deadlifts 

alternating rounds (135lbs/95lbs)

Thursday - May 23, 2019

warm-up

450m run

then...

5 spider-mans

10 inch worms 

5 pass throughs 

WOD 

30 power snatch (135lbs/95lbs) 

For Time 

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

Olympic

5 sets x 1 rep @ 80%

Wednesday - May 22, 2019

warm-up

450m run

then...

8-100m sprints

WOD

run 2 miles

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

Westside 

Max Effort Upper 

-Bench Press 

10 sets x 3 reps

Tuesday - May 21, 2019

warm-up

450m run

then...

"Cindy"

WOD

30 clean & jerks (135lbs/95lbs)

For Time

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

Westside

Dynamic Effort Lower

-Box Squats

50% of saturdays ME Day 

6 sets x 3 reps

-Sumo Pulls

9 sets x 1 rep

-Conventional Pulls

3 sets x 1 rep

-GHR's

3 sets x 5 reps

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS

Saturday - May 18, 2019

warm-up

450m run

then...

5 pull ups 

10 push ups

15 wall balls 

3x

WOD 

AMRAP 10 

7 hang power cleans (155lbs/105lbs)

7 toes to bar

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

Westside 

Max Effort Lower 

-Box Squats 

SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 

3 sets x 1 rep

-GHR's

3 sets x 7 reps

-Snatch Grip Extensions 

2 sets x 15 reps

-Blob Deads

-Leg Curls 

100 reps

-ABS

Thursday - May 16, 2019

warm-up

450m run

then...

2 wall walks 

5 knee jumps 

7 inch worms

WOD 

3 rounds for time 

10 left arm kb OHS 

10 right arm kb OHS 

10 box step ups 

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

Olympic 

-Snatch 

5 sets x 1 rep @ 67%

5 sets x 1 rep @ 75%

5 sets x 1 rep @ 80%

2 sets x 1 rep @ 87%

1 set x 1 rep @ 92%

Wednesday - May 15, 2019

warm-up

450m run

then...

50 toes to bar 

WOD

5 rounds for time

15 ab mat sit ups 

5 power cleans (heavy)

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

Westside 

Max Effort Upper

-Bench Press 

5 sets x 3 reps 

-Outlaw Wide Bench 

1 set x 3 reps 

-Double Pause Bench 

2 sets x 2 reps 

-Close Grip Bench 

2 sets x 2 reps 

-JM Press

3 sets x 7 reps

-Bent Over Rows

5 sets x 5 reps 

-Dumbbell Floor Press

1 hand - 2 sets x 20 reps 

-Dips

3 sets 

-Banded Extensions

100 reps

-Face Pulls 

100 reps 

-ABS

Tuesday - May 14, 2019

warm-up

450m run

10 pass throughs 

10 spider-mans

7 air squats 

450m run

10 pass throughs 

10 spider-mans

7 air squats 

WOD 

AMRAP 10 

5 pull ups 

10 push ups 

10 thrusters 

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

Westside 

Dynamic Effort Lower 

-Box Squats 

50% of Last Max Effort Day 

6 sets x 3 reps 

-Sumo Dimels + Bands

2 sets x 20 reps 

-Snatch Grip Extensions 

3 sets x 5 reps 

-Leg Curls 

100 reps

-ABS