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%

Wednesday, August 2, 2017

Wednesday - August 02, 2017

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

WOD 
"Randy"
75 snatches 

Tuesday - August 01, 2017

warm-up
450m run
then... 
"Cindy"

WOD 
3 rounds for time
15 wall balls 
12 hand release push ups 
9 power cleans 

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

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

-Sumo Pulls
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep

-GHRs
5 sets x 5 reps 

-45 Degree Deads 
3 sets x 10 reps

-Leg Press 

-Blobs 

-Leg Curls 

-ABS

Saturday - July 30, 2017

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

WOD 
50 power cleans 
For time 

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

Westside 
Max Effort Lower 
-Box Squats 
Cambered Bar + Bands 

-Sumo Pulls 

-Conventional Pulls 

Saturday, July 29, 2017

Thursday - July 28, 2017

warm-up
450m run
then...
50 flutter kicks 
Every 4 = 1 rep

WOD 
10 squat cleans 
200m run
3 rounds for time 

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

Olympic 
-Snatch 
3 sets x 2 reps @ ...
65%
67%
73%
78%
1 rep @ 83%

Wednesday - July 26, 2017

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

WOD
"Isabel"
30 snatches (135lbs/95lbs)
for time 

Tuesday, July 25, 2017

Tuesday - July 25, 2017

warm-up
450m run
then...
"Cindy" 
7x 

WOD 
3 rounds for time 
10 clean and jerks (185lbs/135lbs) 
12 cal assault bike 

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

Westside 
Dynamic Effort Lower 
-Box a 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 7 reps 

-45 Degree Deads 
2 sets x 12 reps

-Leg Press

-Blob a Deads

-Lunges 

-Leg Curls 

-ABS 

Saturday, July 22, 2017

Saturday - July 22, 2017

warm-up
450m run
then...
4 knee jumps 
6 spider-mans 
100m sprint 

WOD
22 toes to bar 
22 hang power snatch (115lbs/80lbs)
2 rounds for time 

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

Westside 
Max Effort Lower 
-Anderson Squat 

-Sumo Pulls

-Conventional Pull
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 20 reps

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS 

Thursday, July 20, 2017

Thursday - July 19, 2017

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

WOD
100 wall balls
100 kb swings

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

Olympic
-Snatch Off Blocks

Wednesday, July 19, 2017

Wednesday - 19, 2017

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

WOD
10 shoulder to over head 
10 kettle bell swings 
10 goblet squats 

Tuesday, July 18, 2017

Tuesday - July 18, 2017

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

WOD
8 squat snatches 
8 bar facing burpees 
AMRAP 8

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

Westside
Dynamic Effort Lowe 
-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 6 reps

-45 Degree Deads 
3 sets x 12 reps

-Blob Dead 

-Leg Press

-Leg curls 
-ABS 

Saturday, July 15, 2017

Saturday - July 15, 2017

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

WOD 
30 clean & jerks (135lbs/95lbs)

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

Westside 
Max Effort Lower 
-Box Squat + dynamic band 
Work up to 3 sets x 5 reps heavy as possible 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-Snatch Grip Extensions 
3 sets x 8 reps 

-KB Box Deads 
2 sets x 20 reps 

-Leg Press 

-Blobs 

-Leg Curls 

-ABS 

Thursday, July 13, 2017

Thursday - July 13, 2017

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

WOD
50 wall balls
50 burpees

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

Olympic
-Snatch 
5 reps @ 65%
3 reps @ 75% 
2 reps @ 78%
1 rep @ 82%

Wednesday, July 12, 2017

Wednesday - July 12, 2017

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

WOD
15 clean grip power snatch 
15 power snatch 
15 squat snatch 
200m run
For time 

Tuesday - July 11, 2017

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

WOD
5 rounds for time 
10 power cleans 
100m sprint 

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

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 8 reps

-45 Degree Deads 
3 sets x 8 reps

-KB Box Deads 
2 sets x 20 reps

-Leg Press

-Blobs

-Leg curls

-ABS 

Saturday - July 08, 2017

warm-up
450m run
then...
"Cindy" 

WOD 
EMOM 15 
1. 25 air squats 
2. Max hang power cleans 
3. Rest 

*each movement is a separate minute

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

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 6 reps

-Blob Deads 

-ABS

Thursday - July 06, 2017

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

WOD
15 wall balls 
10 push press
5 rounds for time 

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

Olympic
-Snatch 
3 reps @ 65%
3 reps @ 75%
2 reps @ 82%

Wednesday, July 5, 2017

Wednesday - July 05, 2017

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

WOD 
AMRAP 6 
5 thrusters 
5 sit ups 


Tuesday - July 04. 2017

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

WOD 
AMRAP 7 
2 squat cleans
2 pull ups
4 squat clean 
4 pull ups 
6 squat clean 
6 pull ups
Etc.

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

Westside 
Dynamic Effort Lower 
-Box squats 
55% + Bands 
4 sets x 2 rep

-Sumo Pulls 
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 4 reps 

-45 Degree Deads 
2 sets x 7 reps

-Blob Deads

-Leg Press

-Lunges 

-Leg Curls 

-ABS 

Saturday, July 1, 2017

Saturday - July 1, 2017

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

WOD
3 rounds 
21 wallballs
15 toes to bar 
9 clean & jerks (135lbs/95lbs)

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

Westside
Max Effort Lower
-Box Squats + Chains 

-Suno Pulls 

-Conventional Pulls 

-GHR's 
3 sets x 7 reps

-Snatch Grip Extensions 
3 sets x 8 reps

-KB Box Squats 
2 sets x 20 Reps

-Blob Deads 

-Leg Press

-Lunges 

-Leg Curls 

-ABS 

Tuesday, June 27, 2017

Tuesday - June 27, 2017

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

WOD
15-12-9
Partner wall balls
Over partner burpees

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

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

-Sumo Pulls
6 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 3reps

-45 Degree Deads 
2 sets x 5 reps

-KB Box Squats 
2 sets x 20 reps

-Blob Deads 

-Leg Press 

-Lunges 

-Leg Curls 

-ABS 

Friday, June 23, 2017

Saturday - June 24, 2017

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

WOD
3 power snatches 
2 rounds of Cindy 
5 rounds 

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

Westside 
Max Effort Lower
-Box Squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls
3 sets x 1rep

-GHR's
3 sets x 4 reps

-Snatch Grip Extensions 
3 sets x 6 reps

-Kb Box Squats 
50 reps 

-Blob Deads 

-Leg Press 

-Lunges 

-ABS 

Thursday, June 22, 2017

Thursday - June 22, 2017

warm-up
450m run
then…
"Cindy"

WOD 
AMRAP 5
5 front squats (115lbs/80lbs)
5 shoulder to overhead 
5 chest to bar pull ups 

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

Olympic 
-Snatch 
2 reps @ 65%
2 reps @ 75%
1 rep @ 80%

Wednesday - June 21, 2017

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

WOD
10 power cleans 
200m sprint 
2 minutes rest 

repeat 3x

Monday, June 19, 2017

Tuesday - June 20, 2017

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

WOD 
EMOM 12
Odd- 10 burpees as fast as possible 
Even- 12 kettle bell swings unbroken 

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

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

-Sumo Pulls 
9 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep

-45 Degree Deads 
3 sets x 3 reps

-KB box Deads 
2 sets x 20 reps

-Leg Press

-Blob Deads 

-Lunges 

-Leg curls 

-ABS 

Saturday, June 17, 2017

Saturday - June 17, 2017

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

WOD
12 kettle bell swings
20 air squats 
100m run
5 rounds for time 

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

Westside
Max Effort Lower 
-Box Squats 
Cambered bar + bands

-Sumo Pulls

-Conventional Pulls 
3 sets x 1 rep

-Snatch Grip Extensions
3 sets x6 reps

-KB Box Squats 
2 sets x 20 reps

-Lunges

-Leg Curls 

-Leg Press 

-Blobs

-ABS