Thursday, January 19, 2017

Thursday - January 19, 2016

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

WOD
EMOM 10
2 power snatch 

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Olympic
-Snatch 
2 reps @ 65%
2 reps @ 75%
2 reps @ 85-90%

Wednesday - January 18, 2016

warm-up
450m run
then…
50 wall balls 

WOD
5 rounds for time 
3 snatches (135lb/95lbs)
5 burpees

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Westside 
Max Effort Upper
-Bow Bar Bench

-Outlaw Wide Bench 
3 sets x 1 rep Paused

-Double Pause Bench 
2 sets x 2 reps

-Close Grip Bench 
2 sets x 2 reps

-Laying Extensions 
3 sets x 3 reps 

-ABS

Tuesday, January 17, 2017

Tuesday - January 17, 2016

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

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

Westside 
Dynamic Effort Lower
-Box Squats 
55% + Bands 
8 sets x 2 rep

-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

-Leg Press
50 reps

-ABS

Friday, January 13, 2017

Saturday - January 14, 2015

warm-up
450m run
then…
walking lunge

WOD
27-21-15-9
wall balls (20lbs/14lbs)
clean & jerks (95lbs/65lbs)

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Westside 
Max Effort Lower 
-Box Squats 
Bow Bar / SSB + Heavy Bands

-Sumo Pull

-Conventionals 
*straight weight*

-Snatch Grip Extensions 
3 sets x 3 reps

-Lunges

-SSB Box Squats 

-Leg Press 

-ABS

Wednesday, January 11, 2017

Wednesday - January 11, 2016

warm-up
450m run
then…
4 dynamic toe touches 
4 air squats 
4 spider-mans  

WOD
50 burpee box jumps 
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Westside 
Max Effort Upper 
-Bench 

-Mid Grip 

-Double Pause 

-Close Grip Bench 

-Laying Extensions 

-Bent Over Rows 

-3 Supers Sets 
10 triceps machine
20 machine extensions 
30 face pulls 

-ABS

Tuesday, January 10, 2017

Tuesday - January 10, 2016

warn-up
450m run
then…
"Cindy"

WOD
21-15-9 
power clean (135lbs/95lbs)
push ups 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
50% + Bands 
12 sets x 2 reps 

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 
3 sets 

-GHR's
3 sets x 7 reps 

-45 Degree Deads

-Lunges

-ABS

Thursday - Janurary 05, 2016

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

WOD
AMRAP 7 
7 kettle bell swings
7 burpees

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

Olympic 
-Snatch 
work up to 85-90%

Wednesday - Janurary 04, 2016

Westside 
Max Effort Upper 
-Bench Press + Heavy Bands

-Mid Grip Bench 
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps

-Close Grip Bench 
3 sets x 3 reps

-Bent Over Rows
9 sets x 3 reps

-Machine Extensions 
3 sets x 20 reps 

-ABS 

Monday, January 2, 2017

Tuesday - January 03, 2016

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 5 
Squat Clean (110lbs/165lbs)
Jerk 

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Westside 
Dynamic Effort Lower 
-Box Squats
60% + Bands
6 sets x 2 reps 

-Sumo Pulls 
9 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 

-45 Degree Deads 
3 sets x 7 reps 

-Dumbbell Lunges 

-Leg Press 
3 sets x 50 reps 

-ABS 

Friday, December 30, 2016

Saturday - December 31, 2016

warm-up
450m run
then…
wall sits

WOD
EMOM 24
Minutes 1, 5, 9, 13, 17, 21 - 20 air squats 
Minutes 2, 6, 10, 14, 18, 22 - 7 Clean & Jerks (75lbs/45lbs)
Minutes 3, 7, 11, 15, 19, 23 - 100m Run
Minutes 4, 8, 12, 16, 20, 24 - 5 Squat Snatch

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

Westside 
Max Effort Lower
-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's
3 sets x 15 reps

-Snatch Grip Extensions 
3 sets x 10 reps
*full extension, high as possible 

-Lunges 
3 sets (down & back = 1 set)
*athletes choice 

-Leg Press
3 sets x 50 reps 

-SSB Kb Box Squats 
3 sets x 1:10 minutes

-ABS

Wednesday, December 28, 2016

Wednesday - December 28, 2016

warm-up
450m run
then…
5 toes to bar 
5 pass throughs 
5 inch worms 

WOD
5 rounds for time 
15 kettle bell swings (53lbs/35lbs)
15 burpees 

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

Westside
Max Effort Upper 
-Pin Press

-Mid Grip Bench 
1 set x 6 reps

-Double Pause Bench (outlaw grip)
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 3 reps 

-Laying Extensions 
3 sets x 4 reps 

-Bent Over Rows
3 sets x 9 reps 
*underhand

-Side Lat Pull Downs
3 sets x 20 reps 

-Triceps Machine 

-Machine Extensions 
3 sets x 20 reps

-Face Pulls
3 sets x 20 reps 

-ABS

Monday, December 26, 2016

Tuesday - December 27, 2016

warm-up
450m run
then…
"Cindy"

WOD
12 wall balls 
6 power cleans (185lbs/135lbs)
5 rounds for time 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
55% + Bands
10 sets x 2 reps 

-Sumo Pulls
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shurgs 

-45 Degree Deads 
3 sets x 8 reps 

-Shoulder width burried squats 
MAX

-Dumbbell Lunges 

-Leg Press
3 sets x 50 reps 

Friday, December 23, 2016

Saturday - December 24, 2016

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

WOD
FOR TIME:
30 squat snatches (135lbs/95lbs)
30 pull ups 

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

Westside 
Max Effort Lower 
-Box Squats 
SSB + Chains 

-Sumo Pulls 

-Conventional Pulls 
heavy

-Sweatt Shrugs 

-Snatch Grip Extensions 
3 sets x 4 reps 

-SSB Box Squats For Time 
75% BW For Women
BW For Men 
3 sets x 2 minutes 

-Walking Lunges 

-Leg Press

-ABS

Tuesday, December 20, 2016

Tuesday - December 22, 2016

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 12 
5 cleans (135lbs/95lbs)
10 shoulder to over head 
15 wall balls 

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

Westside 
-Box Squats 
50% + Bands
12 sets x 2 reps 

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 

-3 Super Sets 
7 GHR's
DB/KB Walking Lunge 

-Ground Back Extensions 

-Leg Press 
3 sets x 50 reps 

-ABS

Friday, December 16, 2016

Saturday - December 17, 2016

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

WOD
Every 2 minutes for 10 rounds 
1 squat clean 
1 front squat 
1 jerk 

*ascending weight 

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-Sweat Shrugs 

-GHR's 
3 sets x 5 reps

-Leg Press 
1 set x 100 reps

-Walking Lunge 
2 sets 

-Wagon Wheels 

-Free Squats 

-ABS

Thursday, December 15, 2016

Thursday - December 15, 2016

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


WOD 
AMRAP 3 
3 DeadLifts 
3 bar facing burpees 

AMRAP 3
5 DeadLifts 
5 bar facing burpees

AMRAP 3 
Bar facing burpees 

*3 minute rest between work outs  


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


Olympic 

-Snatch 
5 sets x 1 rep @ 80%

Wednesday - December 14, 2016

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

WOD
3 rounds for time 
400m run 
10 power cleans (135lbs/95lbs) 

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

Westside 
Max Effort Upper 
-Axle Bar 

-Mid Grip 
1 set x 6 reps 

-Double Pause (outlaw grip) 
2 sets x 2 rep 

-Close Grip 
3 sets x 3 rep 

-Laying Extensions 
3 sets x 3 reps

-Bent Over Rows 
30 reps

-Side Lat Pull Downs 

-Triceps Machine 

-Machine Extensions 
3 sets x 20 reps 

-Face Pulls 
3 sets x 20 reps 

-ABS 

Tuesday, December 13, 2016

Tuesday - December 13, 2016

warm-up
450mrun
then...
 5 burpees 
7 sit ups 
7 air squats

WOD
AMRAP 10
5 pull ups 
10 push ups 
10 thursters (75lbs/45lbs)

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

Westside 
Dynamic Effort Lower
-Box Squats 
60% +  Bands 
4 sets x 2 reps

-Sumo Pulls
9 sets x 1 rep

-Conventionals 
3 sets x 1 rep

-Sweatt Shrugs 

-GHR's 
3 sets x 5 reps

-45 Degree Deads 


-Blobs 

-ABS

Friday, December 9, 2016

Saturday - December 10, 2016

warm-up
450m run
then…
4 spider-mans
:30 squat hold 
100m run 

WOD
42 wall balls (20lbs/14lbs)
21 power snatch (95lbs/65lbs)
30 wall balls 
15 power snatch 
18 wall balls 
9 power snatch 

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

Westside 
Max Effort Lower
-Box Squats + Bands 
Cambered Bar 

-Sumo Pulls 

-Conventional Pulls
3 sets x 1 rep 

-Sweatt Shrugs
3-4 sets 

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 4 reps 

-45 Degree Deads 

-Blob Deads 

Wednesday, December 7, 2016

Wednesday - December 07, 2016

warm-up
450m run
then…
4 spider-mans
5 pass throughs 
6 putting on your pants 

WOD
15-12-9
thruster (95lbs/65lbs)
chest to bar 

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

Westside
Max Effort Upper 
-Bench Press + Bands & Chains 

-Mid Grip Bench 
1 set x 6 reps 

-Double Pause (Outlaw Wide Grip)
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-3 SuperSets 
8 JM Press
8 Laying Extensions 
25 Machine Extensions 

-Bent Over Rows 
9 sets x 3 reps 

-Side Lat Pulls 
3 sets x 20 reps 

-Face Pulls 
1 set x 100 reps 

-ABS 

Monday, December 5, 2016

Tuesday - December 05, 2016

warm-up
450m run 
then…
"Cindy"

WOD
3 rounds for time 
50 double unders 
25 kettle bell swings 
5 power cleans (225lbs/155lbs)

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

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 

-Sweatt Shrugs 

-3 Super Sets Of 
8 GHR's
8 Snatch Grip Extensions 

-Blobs 

-Leg Press

-Free Squats 
3 sets 

-ABS 

Saturday, December 3, 2016

Saturday - December 03, 2016

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

WOD 
200m run 
10 clean & jerks (95lbs/65lbs)
15 wall balls 
3 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats + Dynamic Bands 
5 sets x 2 reps
Ascending 

-Sumo Pulls 
5 sets x 1 rep
*big jumps 

-Conventional Pulls 
3 sets x 1 rep

-Sweatt Shrugs 
4-5 sets x 3 reps

-Snatch Grip Extensions 
3 sets x 5 reps 
High as possible & heavy as possible 

-45 Degreee Deads 
4 sets x 3 reps 
Heavy 

-Blob Deads 
1 set x 20 reps 
1 set x 5 reps 
1 set x 3 reps 
1 set x 2 reps (heavy, it's ok if the second rep is not completed) 

-ABS 


Tuesday, November 29, 2016

Wednesday - November 30, 2016

warm-up
450m run
then…
5 spider-mans
5 dynamic toe touches 
5 pass throughs 

WOD
"DT"
5 rounds for time 
12 deadlifts 
9 hang power clean 
6 push jerk 
*athlete choose weight 

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

Westside
Max Effort Upper 
-Bench Press 

-Medium Grip Bench 
1 set x 6 reps 

-Double Pause (Outlaw Grip) 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 3 reps 

-Laying Extensions 
3 sets x 5 reps 

-Bent Over Rows 
30 reps 

-Triceps Machine 
3 sets 

-Machine Extensions 
3 sets x 20 reps 

-Face Pulls 
3 sets x 20 reps 

-ABS


Tuesday - November 29, 2016

warm-up
450m run
then…
"Cindy"

WOD 
20 wall balls (20lbs/14lbs)
7 snatch (135lbs/95lbs)
20 wall ball (20lbs/14lbs)
7 snatch (155lbs/105lbs)
20 wall ball (20lbs/14lbs)
7 snatch (185lbs/135lbs)

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

Westside
Dynamic Effort Lower 
-Box Squats 
12 sets x 2 reps 
50% + Bands 

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt shrugs 
3 sets 

-Snatch grip
8-12 reps 

-45 degree
2 sets x 3 reps

-ABS


Friday, November 25, 2016

Saturday - November 25, 2016

warm-up
450m run
then…
50 wall balls 

WOD
5 pull ups 
10 push ups
10 clean & jerks 
3 rounds for time (155lbs/105lbs)

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

Westside 
Max Effort Lower 
-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 
5 sets x 1 rep

-Sweatt Rows

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
2 sets x 10 reps  

-45 Degree Deadlifts 

-Blob Deads

Monday, November 21, 2016

Tuesday - November 22, 2016

warm-up
450m run
then
"Cindy"

WOD
21-15-9
Overhead Squats (115lbs/80lbs)
Handstand Push Ups
Burpee Pull-Ups

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

Westside
Dynamic Effort Lower 
-Box Squats + Bands
6 sets x 2 reps 
Low Box 

-Sumo Pulls 
9 sets x 1 rep 

-Conventional Pulls 
5 sets x 1 rep 

-Sweatt Rows
3 sets 

- 45 degree Deadlift

-Blob Deads 

-ABS 

Wednesday, November 16, 2016

Wednesday - November 16, 2016

warm-up
450m run
then…
4 spider-man 
5 pass throughs 
6 putting on your pants 

9-15-21 
Overhead Squats (95lbs/65lbs)
Chest to Bar Pull ups 

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

Westside 
Max Effort Upper 
-Foam Bench 

-Outlaw Wide 
1 set x 3 reps 
*1 board

-Double Pause 
2 sets x 2 reps 

-Seated Press

-Laying Extensions 
3 sets x 10 reps 

-3 Super Sets Of 
Triceps Machine HEAVY 
Dips 

-Bent Over Rows 
9 sets x 3 reps 
*heavy 

-Matt Wenning Side Lat Exercise 

-GHD Sit Ups 

-AB Wheel 

Tuesday- November 15, 2016

warm-up
450m run
then…
"Cindy"

WOD
5 rounds for time 
15 ab mat sit ups 
5 cleans (heavy)

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

Westside
Dynamic Effort Lower 
-Box Squats + Bands
5 sets x 5 reps
low box

-Sumo Pulls 
6 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 
*heavy 

-Free Squats 

-Sweatt Rows


-3 Super Sets Of…
8 snatch grip extensions 
25 back extensions 

-Blob Deads 

-ABS