Monday, August 15, 2016

Sunday - August 21, 2016

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

WOD 
EMOM 10 
2 power cleans 

*ascending weight 

score = final weight 

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

Westside 
Dynamic Effort Upper 
-Bench Press
1 set x 20 reps 

-Outlaw Wide Bench 
1 set x 3 reps

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
1 set x 20 reps

-Laying Extensions 
2 sets x 8 reps 

-Machine Extensions 
2 sets x 25 reps 

-Face Pulls 
2 sets x 25 reps 

-ABS 

Saturday - August 20, 2016

warm-up
450m run
then…
lid warm-up 

WOD 
3 rounds for time 
10 wall balls (20lbs/14lbs)
20 overhead squats (95lbs/65lbs) 

*squat snatch into first OHS

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands  

-Sumo Pulls 

-Conventional Pulls
3 sets x 1 rep 

-3 Super Sets 
7 GHR's 
7 Snatch Grip Extensions 
50 Banded Good Mornings 
50 Glute Bridges 

-ABS

Thursday - August 18, 2016

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

WOD 
3 rounds of 

AMRAP 3
over bar burpees 

rest 3 minutes between rounds 

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

Olympic
-Snatch 
4 sets x 1 rep @ 80% 

Wednesday - August 17, 2016

warm-up
450m run
then…
4 pass throughs 
5 spider-mans 
6 dynamic toe touches 
4x 

WOD 
3 rounds for time 
50 double unders 
10 clean & jerks (115lbs/80lbs)

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

Westside 
Max Effort Upper 
-Bench Press + Bands & Chains 

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause 
 2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-Laying Extensions 
3 sets x 6 reps 

-Bent Over Rows 
30 reps 

-3 Super Sets 
20 Tricep Machine Dips 
20 Machine Press Downs 
20 Face Pulls 

-ABS 

Tuesday - August 16, 2016

warm-up
450m run
then…
"Cindy"

WOD 
"Randy"
75 power snatch (75lbs/55lbs)

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

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

-Conventional Pulls 
3 sets x 1 reps 

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Glute Bridges 
100 reps 

-ABS 

Saturday, August 13, 2016

Saturday - 13, 2016

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

WOD
EMOM 10
10 burpees

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

Westside 
Max Effort Lower
-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 3 reps

-Snatch Grip Extensions 
2 sets x 8 reps

-Blob Deads
2 sets 

-Glute Birdges 
100 reps

-Abs

Thursday, August 11, 2016

Thursday - August 11, 2016

warm-up
450m run 
then...
3 putting on your pants
4 pass throughs 
:30 squat hold

WOD
6 clean & jerks (185/135)
8 clean & jerks (175/125)
10 clean& jerks (165/115)
12 clean & jerks (155/105)
14 clean & jerks (135/95)

2 minutes rest between sets

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

Olympic 
3 sets x 1 rep @ 65%
1 rep @ 75%
1 rep @ 85%

Wednesday, August 10, 2016

Wednesday - August 10, 2016

warm-up
450m run
then...
5 spider-mans 
6 pass throughs 
7 dynamic toe touches 
3x

WOD
3 rounds for time 
21 wall balls (20lbs/14lbs)
15 toes to bar
9 power snatch (135lbs/95lbs)

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

Westside
Max Effort Upper
-Bow Bar

-Outlaw Wide
1 set x 3 reps

-Double Pause
2 sets x 2 reps

-Close Grip
3 sets x 3 reps

-Laying Extensions
3 sets x 3 reps

-Triceps Machine
3 sets

-Bent Over Rows
30 reps

-ABS

Tuesday, August 9, 2016

Tuesday - August 9, 2016

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

WOD
7 rounds on the 5 minute of: 
100m shuttle run (50x2) 
15 KB swings (53lbs/35lbs) 
100m shuttle run (50x2)
15 burpees 
100m shuttle run (50x2)

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

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 5 reps 

-Snatch Grip Extensions 
3 sets x 3 reps 

-KB Box Squats
2 sets x 20 reps 

-Blob Deads 
2 sets 

-Glute Bridges 
100 reps

-Reverse Hypers 
2 sets x 25 reps 

-ABS 

Wednesday, August 3, 2016

Thursday - August 04, 2016

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

WOD
EMOM 10
1 Squat Snatch 

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

Olympic 
-Snatch 
1 rep @ ...
60%
65%
70%
75% 

Tuesday, August 2, 2016

Wednesday - August 03, 2016

warm-up
450m run
then...
5 pass throughs 
6 spider-mans 
:30 squat hold 

WOD
AMRAP 9
5 burpees 
4 power snatch (95lbs/65lbs)
3 pull ups 

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

Max Effort Upper 
-Bench Press + Chains 

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Laying Extensions 
4 sets x 20 reps 

-Kick Backs 
3 sets x 15 reps 

-Close Grip Bench 
2 sets x 12 reps 

-Weighted Dips
3 sets til failure 

-ABS 

Monday, August 1, 2016

Tuesday - August 02, 2016

warm-up
450m run 
then...
"Cindy" 

WOD
  50 air squats 
5 clean & jerks (205lbs/ 135lbs) 
40 air squats 
4 clean & jerks 
30 air squats 
3 clean & jerks 
20 air squats 
2 clean & jerks 
10 air squats 
1 clean & jerk

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

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 8 repS

-Snatch Grip Extensions 
2 sets x 7 reps 

-Blob Deads 

-Glute Bridges
100 reps

-ABS 

Wednesday, July 27, 2016

Thursday - July 28, 2016

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

WOD
AMRAP 10
15 shoulder to overhead 
200m run 

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

Olympic
-Snatch 
65% x 1 rep
70% x 1 rep
75% x 1 rep
80% x 1 rep

Wednesday - 27, 2016

warm-up
450m run 
then...
25 wall balls 
25 toes to bar 

WOD
12-9-6
squat snatch (135lbs/95lbs)
power clean (135lbs/95lbs)

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

Westside 
Max Effort Upper 
-Ballistic Bench Press 


-Outlaw Wide 
1 set x 6 reps

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 2 reps

-Laying Extensions 
3 sets x 4 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Machine Extensions 
2 sets x 20 reps 

-Machine Face Pulls 
2 sets x 20 reps 

-ABS

Monday, July 25, 2016

Tuesday - July 26, 2016

warm-up
450m run
then...
Chest to bar "Cindy"

WOD
3 rounds for time 
15 kettlebell swing (53lbs/35lbs)
12 burpee
9 power snatch (95lbs/65lbs)

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

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 7 reps 

-Snatch Grip Extensions 
3 sets x 5 reps

-Blob Deads 
2 sets 

-Glute Bridges 
100 reps

-ABS


Friday, July 22, 2016

Saturday - July 22, 2016

warm-up
450m run 
then...
6 pass throughs
5 putting on your pants 
:30 squat hold 

WOD
AMRAP 15 
3 power snatch 
6 push up 
9 squats 

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

Westside 
Max Effort Lower
-Box Squats + Bands & Chains 

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep

-GHRs
3 sets x 5 reps + chains 

-Snatch Grip Extensions
3 sets x 4 reps 

-Blob Deads

-Glute Bridges
100 reps

-ABS

Wednesday, July 20, 2016

Wednesday - July 20, 2016

warm-up
450m run
then…
4 spider-mans
5 pass throughs 
4 knee jumps 

WOD
AMRAP 5 
5 power cleans (95lbs/65lbs)
5 thrusters (95lbs/65lbs)

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

Westside 
Max Effort Upper 
-Bench Press + Bands  

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause 
3 sets x 2 reps 

-Close Grip Bench 
3 sets x 2 reps 

-JM Press 
3 sets x 8 reps 

-Laying Extensions 
3 sets x 7 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Machine Extensions
3 sets x 20 reps 

-Face Pulls 
3 sets x 20 reps 

-ABS 

Tuesday, July 19, 2016

Tuesday - July 19, 2016

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

AMRAP 10
3 deadlifts (315lbs/225lbs)
1 round of "Cindy"

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

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 
7 GHR's 
7 Snatch Grip Extensions
50 Glute Bridges 

-Blob Deads 
2 sets 

-ABS 

Wednesday, July 13, 2016

Thursday - July 14, 2016

warm-up
450m run
then…
5 knee jumps 
100m run
30: squat hold 

WOD
200m run
10 squat cleans (135lbs/95lbs)
3 rounds for time 

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

Olympic
-Snatch 
2 sets x 1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%

Wednesday - July 13, 2016

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

WOD
AMRAP 10
10 wall balls 
10 pull ups 

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

Westside
Max Effort Upper 

-Floor Press + Chains 

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 5 reps 

-Laying Extensions
3 sets x 10 reps

-Roll Backs
3 sets x 6 reps 

-Machine Extensions 
2 sets x 20 reps

-Face Pulls 
2 sets x 20 reps 

-ABS 

Tuesday, July 12, 2016

Tuesday - July 12, 2016

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

WOD
11-9-7
Over bar burpees 
OHS (95lbs/65lbs) 

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

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 Grip Extensions
3 sets x 6 reps

-Glute Bridges 
100 reps

-Blob Deads

-ABS

Friday, July 1, 2016

Saturday - July 02, 2016

warm-up
450m run
then…
50 wall balls

WOD
AMRAP 10 
3 power cleans (185lbs/135lbs)
6 pull ups
9 push ups 

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands

-Sumo Pulls

-Conventional Pulls
3 sets x 1 reps 
*straight weight

-GHR's 
3 sets x 5 reps

-Snatch Grip Extensions
2 sets x 5 reps

-Blob Deads
2-3 sets 

-Glute Bridges 
100 reps

-Leg Curls 
100 reps

-ABS 

Thursday, June 30, 2016

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

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 

Monday, June 27, 2016

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

Friday, June 24, 2016

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 

Wednesday, June 22, 2016

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 

Monday, June 20, 2016

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

Wednesday, June 15, 2016

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%