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

Saturday - October 06, 2017

warm-up
450m run
then…
"Cindy"

WOD 
3 power snatch 
15 air squats 
3 rounds for time 

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

Max Effort Lower
-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 7 reps 

-45 Degree Deads 
3 sets x 4 reps 

-Blob Deads 

-Leg Press 

-ABS 

Thursday - October 05, 2017

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

WOD 
9-6-3
squat snatch 
burpee box jumps 

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

Olympic
-Snatch 
work up to about 80%

Wednesday - October 04, 2017

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

WOD 
7 power cleans 
15 wall balls 
4 rounds for time 


Tuesday - October 03, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
AMRAP 6 
5 clean grip snatches 
7 push ups 
10 air squats 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
50% + bands 
6 sets x 1 rep 

-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 7 reps 

-Blob Deads 

-Leg press 

ABS 

Sunday - October 1, 2017

warm-up
450m run
then…
8-100m runs

WOD 
EMOM 10 
2 power snatch 

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

Westside 
Dynamic Effort Lower 
-Bench + Bands 
10 sets x 3 reps 

Saturday - September 30, 2017

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

WOD 
AMRAP 5 
power cleans

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

Westside 
Max Effort Lower 
-Box Squats + Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 3 reps 

-45 Degree Deads 
2 sets x 10 reps 

-ABS 

Tuesday, September 26, 2017

Thursday - September 28, 2017

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

WOD 
9 clean & jerks 
400m run
3 rounds for time 

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

Olympic 
-Snatch 
3 @ 65%, 75%, 82%

Wednesday - September 27, 2017

warm-up
450m run
then...
50 leg raises 

WOD
3 rounds for time 
20 air squats 
5 power snatch

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

Westside 
Max Effort Upper 
-Bench 
10 sets x 3 reps + bands 

Tuesday - September 26, 2017

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

WOD 
21-15-9
power cleans 
over bar burpees 

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

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 3 reps

Saturday - September 23, 2017

Westside 
Max Effort Lower 
Fifty Iron Man 
-2 box squats + 1 sumo pull
*both into bands 
*3-4 sets ascending weight each set 

Monday, September 18, 2017

Thursday - September 21, 2017

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

WOD 
20 wall balls
10 hang power snatch 
3 rounds for time 

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

Olympic
-Snatch 
Every 1:30 
1 Snatch @ 80%

Wednesday - September 20, 2017

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

WOD 
AMRAP 10 
Squat Clean & jerks 

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

Westside 
Max Effort Upper 
-Bench + Bands 
10 sets x 3 reps

Tuesday - September 19, 2017

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

WOD
15 toes to bar 
12 thrusters 
9 chest to bars 
2 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
8 snatch grip extensions
8 back extensions

-Blob Deads
1 set x 15 reps

-Leg Press
2 sets x 20 reps

-ABS

Saturday - September 16, 2017

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

WOD 
EMOM 10 
1 squat clean & jerk
Ascending weight 

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

Westside 
Max Effort Lower 
-Box Squats 
Cambered Bar + Bands 

-Sumo Pulls

-Conevntional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 5 reps

-Snatxh Grip Extensions 
3 sets x 6 reps

-Blob Deads

-Leg Press 

-Leg Curls 

-ABS

Thursday - September 14, 2017

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

WOD
"Grace"
30 clean & jerks 
For time 

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

Olympic 
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%

Wednesday - September 13, 2017

warm-up
450m run
then...
50 leg raises 

WOD 
21-15-9
Deadlift 
Shoulder to over head 

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

Westside 
Max Effort Upper
-Bench Press + Bands
10 sets x 3 reps 

Tuesday - September 12, 2017

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

WOD 
5 push press
10 push ups
5 rounds for time 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
60% + Bands 
3 sets x 1 rep

-Sumo Pulls 
9 sets x 1 rep

-Conevtnional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 7 reps

-45 Degree Deads 
3 sets x 4 reps

-Blob Deads

-Leg Press

-Leg Curls 

-ABS

Saturday, September 9, 2017

Saturday - September 09, 2017

warm-up
450m run
then...
4 knee jumps 
6 spider-mans 
:30 squat hold 

WOD 
7 clusters 
7 chest to bar pull ups 
3 rounds for time 

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

Max Effort Lower 
-Box Squats + Heavy Bands 

-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 
2 sets x 20 reps 

-Blob Deads 
3 sets x 10 reps 

-Leg Press 
2 sets x 20 reps 

-Lunges 

-Leg Curls 
200 reps 

-ABS 

Friday, September 8, 2017

Thursday - September 07, 2017

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

WOD 
AMRAP 12
10 box jumps 
10 sit ups 
10 push ups 
20 air squats 
200m run 

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

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

Tuesday, September 5, 2017

Wednesday - September 06, 2017

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

WOD 
AMRAP 12
10 clean & jerks (95lbs/65lbs)
100m sprint 
12 burpees

September 05, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
5 burpees 
10 air squats 
15 kettle bell swing 

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

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 8 reps 

-45 Degree Deads
3 sets x 8 reps 

-Blob Deads 
3 sets x 10 reps 

-Leg Press

-Lunges 

-Leg Curls 

-ABS 

Saturday - September 01, 2017

warm-up
450m run
25 wall balls 
2x 

WOD 
30 clean & jerks (135lbs/95lbs)
2 minutes rest 
30 snatches (135lbs/95lbs) 
2 minutes rests 
15 clean & jerks 
400m run
15 snatches 
400m run
For Time 

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

Westside 
-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 4 reps 

-3 Super Sets 
8 snatch Grip Extensions 
20 back extensions 

-Blob Deads 

-Leg Curls 

-Lunges 

-Leg Press

-ABSa

Thursday - August 31, 2017

warm-up
450m run
then…
"Cindy"

WOD 
8 rounds for time 
25 double unders 
1 squat snatch 

*ascending weight 
*you only have one attempt at the snatch 
*score = Total Load + Time 

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

Olympic 
-Snatch 
3 sets x 1 rep @ …
65%
73%
77%
84%

Wednesday - August 30, 2017

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

WOD 
20 wall balls 
10 burpees
5 rounds 

Tuesday - August 29, 2017

warm-up
450m run
then…
50 wall balls

WOD 
AMRAP 10 
10 snatches 
10 sit ups 
100m 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 5 reps 

-45 Degree Deads 
2 sets x 8 reps 

-Blob Deads 

-Leg Press

-Lunges

-Leg Curls

-ABS

Monday, August 21, 2017

Sunday - August 27, 2017

warm-up
450m run
then…
lid warm up 

WOD 
75 power wall balls (no squat)
75 full wall balls 
For Time 

Saturday - August 26, 2017

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

WOD
20 back squats (135lbs/95lbs)
20 deadlifts (135lbs/95lbs)
3 rounds for time 

Thursday - August 24, 2017

warm-up
450m run
then…
4 knee jumps 
5 spider-mans 
6 inch worms 

WOD 
AMRAP 14
5 power snatches 
5 full snatches 
7 OHS 
7 front squats 

Wednesday - August 23, 2017

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

4 rounds for time 
10 floor press
10 bent over rows 
10 clean & jerks 

Tuesday - August 22, 2017

warm-up
450m ru
then…
"Cindy"
6x

WOD
EMOM 15
1. 10 Back Squats from the floor 
2. 15 Dimmel Deads
3. 10 Over Bar Burpees

Saturday - August 19, 2017

warm-up
450m run
then…
4 knee jumps 
5 spider-mans 
6 inch worms 

WOD 
EMOM 10 
2 power snatch 

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

Westside
Max Effort Lower 

-Box Squats + Bands & Chains

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 3 sets x 4 reps 

-Snatch Grip Extensions 
3 sets x 25 reps 

-Blob Deads 

-Lunges 

-Leg Press

-Leg Curls 

-ABS

Thursday - August 17, 2017

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

WOD 
20 air squats 
15 bent over rows
10 shoulder press w/dumbbell

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

Olympic 
-Snatch 
5 sets x 1 rep @ 65%
5 sets x 1 rep @ 75%
5 sets x 1 rep @ 83%

Wednesday, August 16, 2017

Wednesday - August 16, 2017

warm-up
450m run 
then...
50 leg raises 

WOD 
20 dimmels 
10 burpees 
3 rounds for time 


Tuesday, August 15, 2017

Tuesday - August 15, 2017

warm-up
450m run
then...
100 air squats 

WOD 
EMOM 10
2 squat clean & jerks 
ascending weight 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
55% + Bands 
4 sets x 1 rep

-Sumo Pulls 
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep

-GHR's
3 sets x 10 reps 

-45 Degree Deads 
4 sets x 5 reps

-Blob Deads

-Leg Press

-Lunges 

-ABS

Monday, August 14, 2017

Saturday - August 12, 2017

warm-up
450m run
then...
8-100m runs 

WOD 
AMRAP 5 
10 power cleans (75lbs/55lbs) 
5 burpees 

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

Westside 
Max Effort Lower
-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 4 reps 

-Snatch Grip Extensions 
3 sets x 12 reps

-Blob Deads

-Leg Curls 

-Lunges 

-Leg Curls 

-ABS

Wednesday, August 9, 2017

Thursday - August 10, 2017

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

WOD
3 rounds for time 
1 rounds of "Cindy"
1 round of DT 


"Cindy"
5 pull-ups 
10 push ups
15 squats 

"DT" (155lbs/105lbs)
12 deadlifts 
9 hang power cleans 
6 push jerks

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

Olympic 
-Snatch 
5 sets x 1 rep @ 60%
3 sets x 1 rep @ 65%
2 sets x 1 rep @ 70% 
1 set x 1 rep @ 75% 
1 set x 1 rep @ 80%

Wednesday - August 09, 2017

warm-up
450m run
then...
50 flutter kicks 

WOD
21-15-9
Deadlifts 
Dumbbell shoulder press

Monday, August 7, 2017

Tuesday - August 08, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
400m run
20 wall balls
15 chest to bar pull ups

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

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

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 reps 

-GHR's
5 sets x 5 reps

-45 Degree Deads 
3 sets x 8 reps 

-KB Box Deads 
2 sets x 20 reps 

-Lunges 

-Blobs 

-Leg Press 

-ABS

Saturday - August 05, 2017

warm-up
450m run
then…
"Cindy"

WOD
21-15-9
kettle bell swings
sit ups 

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 reps 

-GHR's
3 sets x 5 reps

-Snatch Grip Extensions 
3 sets x 8 reps 

-KB Box Deads 
2 sets x 20 reps 

-Lunges 

-Blobs 

-Leg Press 

-ABS

Thursday - August 03, 2017

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

WOD 
AMRAP 3 
thrusters 

rest 2 minutes 

AMRAP 3
power cleans 

rest 2 minutes 

AMRAP 3
shoulder to over head

rest 2 minutes 

AMRAP 3 
burpees 

rest 2 minutes 

400m sprint 


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

Olympic 
-Snatch 
5 sets x 1 rep @ 80%-90%