Friday, December 15, 2017

Monday, December 11, 2017

Tuesday - December 12, 2017

warm-up
450m run
then...
"Cindy"

WOD
10 kb swings 
10 burpees
200m run
5 rounds for time 

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

Westside 
-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

-45 Degree Deads
3 sets x 8 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Saturday, December 9, 2017

Saturday - December 09, 2017

warm-up
450m run
then...
8-100m runs

WOD 
10 wall balls 
10 burpees
5 rounds for time 

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

Westside 
-Box Squats + Bands 

-Sumo Pulls

-Conventional Pulls 
3 sets x 1 rep 

-Snatch Grip Extensions 
3 sets x 7 reps 

-Leg Curls 

-ABS

Thursday - December 07, 2017

warm-up
450m run
then...
50 toes to bar 

WOD 
AMRAP 5
squat cleans (135lbs/95lbs)

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

Olympic 
-Hang Squat Snatch + Full Snatch 
work up to a heavy weight 
bar must stay in hands for both lifts

Thursday, December 7, 2017

Wednesday - December 06, 2017

warm-up
450m run
then...
50 wall balls 

WOD 
AMRAP 7 
11 deadlifts
100m run

Tuesday - December 05, 2017

warm-up
450m run
then...
"Cindy"

WOD 
15 shoulder to overhead (75lbs/55lbs)
200m run
AMRAP 12

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

Westside 
Dynamic Effort Lower 
-Box Squats + Bands 
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 3 reps

-Snatch Grip Extensions 
3 sets x 3 reps 

-KB Box Squats 
1 set x 75 reps 

-Blob Deads 

-Leg Press

-ABS 

Saturday, December 2, 2017

Saturday - December 02, 2017

warm-up
450m run
then...
4 spider-man 
5 pass throughs 
6 inch worms 

WOD 
AMRAP 12
25 burpees 
400m run
50 air squats 
10 box jumps 
25 burpees

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

Westside 
Max Effort Lower 
-Box Squats 
Bow Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 5 reps 

-KB Box Deads
2 sets x 20 reps 

-Blob Deads

-ABS

Wednesday, November 29, 2017

Thursday - November 30, 2017

warm-up
450m run
then...
50 toes to bar 

WOD 
15-20-25 
sit ups 
shoulder to overhead (135lbs/95lbs)
front squats (135lbs/95lbs 

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

Olympic 
1 set x 10 reps @ 50% 
1 set x 5 reps @ 55% 
Then.. 
1 rep @ ...
75%
80%
85%
90%
95%

Wednesday - November 29, 2017

warm-up
450m run
then...
5 pass throughs 
6 Spider-Man's 
7 inch worms 

WOD
20 wall balls 
10 burpees 
5 rounds for time 

Monday, November 27, 2017

Tuesday - November 28, 2017

warm-up
450m run
then...
"Cindy"

WOD
5 Rounds for time 
10 power cleans 
100m run

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

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 
2 sets x 20 reps

-KB Box Squats & Deadlift
2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - Novmeber 25, 2017

warm-up
450m run
then...
"Cindy" 

WOD 
AMRAP 10 
10 kb swings 
10 goblet squats 
10 burpees
100m run

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

Westside 
Max Effort Lower
-Box Squats + Bands 
2 reps

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 6 reps

-Snatch Grip Extensions 
3 sets x 6 reps 

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Thursday, November 23, 2017

Thursday - November 23, 2017


HAPPY THANKSGIVING!!!

Olympic 
-Snatch 
5 reps @ 65%
3 reps @ 75%
2 reps @ 80%
1 rep @ 82%
1 rep @ 84%

-Front Squats 
5 sets x 2 reps 


Wednesday - November 22, 2017

warm-up
450m run
then...
50 toes to bar  

WOD 
8 burpee box jump overs 
200m run
5 rounds for time  

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

Westside 
-Bench + Bands
10 sets x 3 reps 

Tuesday - November 21, 2017


warm-up
450m run
then...
50 wall balls 

WOD 
5 rounds for time 
8 power cleans 
8 over bar burpees 
15 air squats 
400m run 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
55% + Bands 
6 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 8 reps 

-Blob Deads 

-Leg Press

-ABS

Saturday - November 18, 2017


Westside 
Max Effort Lower 
-Box Squats 
Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 3 reps 

-Blob Deads 

-Leg Press

-ABS

Thursday - November 16, 2017


warm-up
450m run
then...
5 spider-mans
4 inch worms 
3 putting on your pants

WOD 
AMRAP 8 
8 power cleans
8 wall balls 

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

Olympic 
-Snatch 
3 reps @...
65%
75%
85%
87%

Wednesday - November 15, 2017


warm-up
450m run
then...
50 toes to bar 

WOD 
150 wall balls 
for time 

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

Westside 
Max Effort Upper 
-Bench + Chains 

-Outlaw Wide Bench 
1 set x  3 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-Laying Extensions 
3 sets x 5 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Machine Extensions 
3 sets x 20 reps 

-ABS 

Tuesday - November 14, 2017

warm-up
450m run
then...
50 wall balls 

WOD 
5 power snatch 
200m run
15 air squats 
5 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 

-GHR's
3 sets x 4 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Blob Deads 

-Leg Press

-ABS

Sunday, November 5, 2017

Sunday - November 12, 2017

warm-up
450m run 
then…
8-100m runs

WOD 
EMOM 10 
1 power clean 

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

Westside 
Dynamic Effort Lower 
-Bench 
10 sets x 2 reps

-Laying Extensions 
3 sets x 5 reps

-Bent Over Rows
9 sets x 3 reps 

-100 Push ups 

-Machine Extensions 
2 sets x 20 reps

-Face Pulls 
2 sets x 20 reps

-ABS

Saturday - November 11, 2017

450m run
then…
"Cindy"

WOD 
5 thrusters 
10 burpees 
5 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats + Dynamic Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-3 Super Sets
3 GHR's
7 Snatch Grip Extensions 
15 Back Extensions

-Blob Deads 

-ABS

Thursday - November 09, 2017

warm-up
450m run
then…
4 spider-mans 
5 inch worms 
6 pass throughs 

WOD 
5 clean & jerks 
5 snatches
5 squat cleans 
5 squat snatches
3 rounds for time 

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

Olympic 
15 sets x 1 rep @ 70%

Wednesday - November 08, 2017

warm-up
450m run
then…
50 flutter kids 

WOD 
10 kb swings
10 pull ups 
5 rounds for time 

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

Westside 
-Bench + Bands
10 sets x 3 reps 

-Laying Extensions 
3 sets x 8 reps 

-Bent Over Rows 
30 reps 

-Dips On Bar 

-Machine Extensions 
2 sets x 20 reps 

-Face Pulls 
50 reps 

-ABS

Tuesday - November 07, 2017

warm-up
450m run
then…
50 wall balls

WOD
AMRAP 7 
10 front squats (135lbs/95lbs)
10 sit ups 

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

Westside 
Dynamic Effort Lower 
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 
2 sets x 15 reps

-KB Box Deads 
2 sets x 10 reps

-Blob Deads 
3 sets

-ABS

Saturday - November 04, 2017

warm-up
450m run
then…
4 spider-mans 
5 inch worms 
6 pass throughs

WOD 
10 clean & jerks 
10 over bar burpees
300m run
3 rounds for time 

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

Westside
Max Effort Lower
-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's
3 sets x 1 rep 

ABS

Thursday - November 02, 2017

warm-up
450m run
then…
"Cindy"

WOD 
7 clean & jerks 
100m run
AMRAP 6 

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

Olympic 
-Snatch 
3 sets x 1 rep @…
60%, 65%, 70%, 75%

Wednesday - November 01, 2017

warm-up
450m run
then… 
50 toes to bar 

WOD 
100 wall balls 

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

Westside 
Max Effort Upper 
-Bench + Chains 

-Outlaw Wide Bench
1 set x 3 reps 

-Double Pause Bench 
2 sets x 2 reps

-Close Grip Bench 
2 sets x 2 reps 

-Laying Extensions 
2 sets x 10 reps 

-Bent Over Rows 
9 sets x 3 reps 

-ABS

Tuesday - October 24, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
4 pull ups 
5 clean & jerks 
6 over bar burpees
6 rounds 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 

-45 degree reads 
2 sets x 12 reps 

-Blob Deads 

-ABS 

Saturday, October 28, 2017

Saturday - October 28, 2017

warm-up
450m run
then...
8-100m runs 

WOD 
30 squat clean thrusters 
For Time 

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

Westside 
Max Effort Lower
-Box squats + Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-GHRs
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 6 reps

-Blob Deads 

-Leg Press

-ABS 

Thursday - October 26, 2017

warm-up
450m run
then...
"Cindy"


WOD 

5 power snatch 
100m run 
5 power snatch 
200m run 
5 power snatch 
300m run 
5 power snatch 
400m run 
5 power snatch 
800m run
For Time 


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



Olympic 

-Snatch 
15 sets x 1 rep @ 70%

Wednesday - October 24, 2017

warm-up
450m run
then...
50 toes to bar 

WOD 
10 kb swings 
10 burpees 
AMRAP 7 

Tuesday - October 24, 2017

warm-up
450m run
then...
50 wall balls 

WOD
10 cleans
100m run 
5 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 GHRS 
8 Snatch Grip extensions 

-Blob Deads 

-Leg Press

-ABS 

Saturday - October 21, 2017

warm-up
450m run
then...
4 spider-mans 
6 pass throughs 
9 inch worms 

WOD 
10 clean & jerks 
10 burpee pull ups 
4 rounds for time 

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

Westside 
Dynamic Effort Lower 
-Anderson Back squat

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR
3 sets x 10 reps 

-Blob Deads 

-Leg Press

-ABS

Wednesday, October 18, 2017

Thursday - October 19, 2017

warm-up
450m run
then…
"Cindy"

WOD 
AMRAP 10 
3 strict pull ups 
6 hand release push ups 
9 wall balls 

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

Olympic
-Snatch 
3 @ 70%, 2 @ 75%, 1 @ 80%
3 @ 75%, 2 @ 80%, 1 @ 85% 
3 @ 80%, 2 @ 85%, 1 @ 90%

Wednesday - October 18, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
10 power cleans 
10 burpees 
100m run
5 rounds for time 


Tuesday - October 17, 2017

warm-up
450m run
then…
50 toes to bar 

WOD 
5 power cleans
10 kb swings 
15 goblet squats 
4 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 

-Blob Deads 

-Leg Press

-ABS

Saturday - October 14, 2017

warm-up
450m run
then…
"Cindy"

WOD 
AMRAP 7 
5 power snatch 
6 over bar burpees

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

Westside 
Max Effort Lower 
-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 7 reps 

-Blob Deads

-Leg Press

-ABS

Thursday - October 12, 2017

warm-up
450m run
then…
50 flutter kicks 

WOD 
30 clean & jerks 
for time 

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

-Snatch 
work up to a heavy single 

Monday, October 9, 2017

Wednesday - October 11, 2017

warm-up
450m run
then…
50 flutter kicks 

WOD 
10 clean & jerks 
20 push ups 
3 rounds for time 


Tuesday - October 10, 2017


warm-up
450m run
then…
50 wall balls 

WOD
21 kb swings 
12 pull ups 
40 air squats

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

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 4 reps 

-KB Box Squats 
2 sets x 20 reps 

-Blob Deads 

-Leg Press

-ABS