Friday, May 25, 2018

Saturday - May 26, 2018


warm-up
450m run
then…
7 air squats 
8 pass throughs 
4 spider-mans 
100m sprint 
5x 

WOD 
AMRAP 3 
5 squat snatch 
3 lateral burpees
1 minute rest 
3 rounds 

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

Westside 
Max Effort Lower 
-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 6 reps 

-Snatch Grip Extensions 
3 sets x 10 reps 

-Banded Good Mornings 
100 reps 

-ABS

Wednesday, May 23, 2018

Thursday - May 24, 2018

warm-up
450m run
then…
chest to bar "Cindy"

WOD 

AMRAP 3 
3 power cleans 
6 burpees 
9 air squats 
rest 1 minute 
5 rounds

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

Olympic 
-Snatch 
60% x 3 
70% x 2 
75% x 1 
80% x 1 
85% x 1 
95% x 1 
85% x 2 

Tuesday, May 22, 2018

Wednesday - May 23, 2018


warm-up
450m run
then…
4 incho worms 
8 pass throughs 
8 dynamic toe touches

WOD 
EMOM 12 
1 deadlift 
1 hang clean 
1 front squat 

Monday, May 21, 2018

Tuesday - May 22, 2018


warm-up
450m run
then…
75 wall balls 

WOD 
8 deadlifts (225lbs/155lbs)
8 burpees
20 double unders 
5 rounds for time 

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

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

-Sumo Pulls 
6 sets x 1 rep 

-GHR's 
5 sets x 5 reps 

-45 Degree Deads
3 sets x 5 reps 

-Blob Deads 
1 set x 20 reps 

-Leg Press 
3 sets x 20 reps 

-Reverse Hypers 
2 sets x 15 reps 


-Leg Curls
100 reps 

-ABS

Friday, May 18, 2018

Saturday - May 19, 2018


warm-up
450m run
then…
8-200m sprints 

WOD 
10 thrusters (155lbs/105lbs)
30 hand release push ups 
3 rounds for time 

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

Max Effort Lower
-Box Squats 
Bow Bar + Heavy Bands

-Sumo Pulls

-Conventional Pulls 
3 sets x 1 rep 

-4 Super Sets 
4 GHR's 
4 Snatch Grip Extenisons
10 Back extensions 
20 glute bridges 

-Lunges 
100 reps 

-ABS

Wednesday, May 16, 2018

Thursday - May 17, 2018


warm-up
450m run
then…
"Cindy"

WOD 
"Grace"
30 snatches 
For Time 

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

Olympic 
-Snatch Off Blocks 
work up to around 70%

Tuesday, May 15, 2018

Wednesday - May 16, 2018


warm-up
450m run
then…
50 flutter kicks 

WOD 
10 push ups 
10 squats 
10 sit ups 
6 rounds for time 

Monday, May 14, 2018

Tuesday - May 15, 2018


warm-up
450m run
then…
5 spider-mans
6 incho worms 
10 dynamic toe touches 

WOD 
800m run
30 wall balls 
800m 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 

-Dimmel Deads 
2 sets x 20 reps 

-GHR's 
5 sets x 3 reps 

-Snatch Grip Extensions 
3 sets x 5 reps 

-Blob Deads 
3 sets x 10 reps 

-Banded Good Mornings 
100 reps 

-Reverse Hypers 
3 set x 10 reps 

-ABS

Friday, May 11, 2018

Saturday - May 12, 2018


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

WOD
4 ground to over head (155lbs/110lbs)
8 burpees 
16 air squats 
36 double unders
5 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats + SSB + Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-45 Degree Deads 
3 sets x 12 reps 

-Leg Press
2 sets x 20 reps

-Glute Bridges 
100 reps 

-Reverse Hypers 
3 sets x 15 reps 

-ABS

Wednesday, May 9, 2018

Thursday - May 10, 2018


warm-up
450m run
then…
"Cindy"

WOD 
3 rounds 
10 overhead squats 
10 back squats 
10 power cleans 
rest 2:00 between rounds

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

Olympic 
-Snatch 
5 sets x 1 rep @ 85%

-Front Squats 
5 sets x 2 reps 

Tuesday, May 8, 2018

Wednesday - May 09, 2018


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

WOD
8 deadlifts 
8 burpees 
4 rounds for time 

Monday, May 7, 2018

Tuesday - May 08, 2018


warm-up
450m run
then…
75 wall balls 

WOD 
1 power snatch  
6 push ups
9 air squats 
2 power snatch 
6 push ups 
9 air squats 
3 power snatch 
6 push ups
9 air squats 
until 10 power snatch or 20 minutes 

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

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 3 reps heavy 

-Blob Deads 
3 sets x 15-20 reps 

-Lunges 
100 steps 

-Leg Curls 
100 reps 

-ABS

Friday, May 4, 2018

Saturday - May 05, 2018


warm-up
450m run
then…
8 spider-mans 
6 dynamic toe touches 
:30 squat hold 
4x 

WOD 
10 push jerks (135lbs/95lbs)
10 pull ups 
30 double unders 
5 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls

-Dimmel Deads + Bands 
2 sets x 15 reps 

-45 Degree Deads 
3 sets x 6 reps 

-KB Box Squats 
2 sets x 20 reps 

-Blob Deads

-Reverse Hypers 
2 sets x 25 reps 

-ABS

Wednesday, May 2, 2018

Thursday - May 03, 2018


warm-up
450m run
then…
"Cindy"

WOD
15-12-9-6-3
thrusters (95lbs/65lbs)
toes to bar 

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

Olympic 
-Snatch 
10 sets x 1 rep @ 60%
8 sets x 1 rep @ 70%
6 sets x 1 rep @ 75%
4 sets x 1 rep @ 80%

Tuesday, May 1, 2018

Wednesday - May 02, 2018


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

WOD 
200m run
5 hang squat snatches (135lbs/95lbs)
rest 1:1
5 rounds for total working time


Monday, April 30, 2018

Tuesday - May 01, 2018



warm-up
450m run
then…
6 air squats 
4 burpees 
6 spider-mans 

WOD 
40 sit ups 
200m run
3 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 GHR's
8 Snatch Grip Extensions

-Banded Good Mornings 
100 reps 

-Reverse Hyper 
2 sets x 20 reps 

-ABS

Tuesday, April 10, 2018

Saturday - April 28, 2018

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

WOD 
5 clean & jerks (135lbs/95lbs)
15 kbs (53lbs/35lbs)
200m run
4 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats 
SSB + Bands 

-Sumo Pulls

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 7 reps 

-Dimmel Deads 
2 sets x 20 reps 

-100 Glute Bridges 

-ABS

Thursday - April 26, 2018

warm-up
450m run
then…
"Cindy"

WOD 
AMRAP 11 
5 pull ups 
5 clean grip snatches (115lbs/85lbs)
5 toes to bar 

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

Olympic
-Snatch 
1 Hang squat snatch + 1 Full Snatch + 1 OHS 
work up in weight 

Wednesday - April 25, 2018

warm-up
450m run
then…
100 double unders 

WOD 
30 unbroken clean & jerks 

Tuesday - April 24, 2018

warm-up
450m run
then…
75 wall balls 

WOD 
5 rounds
200m run 
5 hang squat clean (136lbs/95lbs)

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

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 
4 GHR's
8 Snatch Grip Extensions 
50 glute bridges 

-ABS

Sunday - April 22, 2018

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

WOD
EMOM 15
3 squat clean thrusters 
*meaning you go back to the ground on every rep 

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

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

Saturday - April 21, 2018

warm-up
450m run
then…
10 spider-mans 
8 inch worms 
6 pass throughs 

WOD 
AMRAP 10 
200m run
10 squats 
10 push ups 

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

Westside 
Max Effort Lower 
-Box Squats + Bands 

-Sumo Pulls 


-Conventional Pulls 
3 sets x 1 rep 

-GHR's
3 sets x 3 reps 

-Snatch Grip Extensions
5 sets x 5 reps

-Blob Deads 
4 sets x 8 reps  

-ABS

Thursday - April 19, 2018

warm-up
450m run
then…
"Cindy " 

WOD 
10 thrusters (155lbs/110lbs)
30 hand release push ups 
3 rounds for time

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

Olympic 
-Snatch 
7 sets x 1 rep @ 60%
4 sets x 1 rep @ 75%
2 sets x 1 rep @ 80%

Wednesday - April 18, 2018

warm-up
450m run
then…
8-100m runs 

WOD 
20 burpees 
20 sit ups 
4 rounds for time 

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

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

-Laying Extensions 
3 sets x 20 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Pull Ups 
50 reps 

-ABS

Tuesday - April 17, 2018

warm-up
450m run
then…
50 wall balls 

WOD 
AMRAP 10 
200m run
5 dumbbell snatch (R arm)
5 dumbbell snatch (L arm)

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

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

-Sump Pulls 
9 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extension 
3 sets x 5 reps 

-KB Box Deads 
2 sets x 10 reps 

-Blob Deads 
3 sets x 10 reps 

-ABS

Saturday - April 14, 2018

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

WOD
Death By Power Cleans 
Minute 1 = 1 power clean 
Minute 2 = 2 power cleans 
etc, etc, etc Until 15 minutes 

*If you're unable to complete a round start again at 1 until 15 minutes is up

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

Westside 
Max Effort Lower 
-Box Squats 
Cambered Bar + Bands

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep 

-3 Super Sets 
4 GHR's
5 Snatch Grips 
6 Blob Deads 

-ABS

Thursday - April 12, 2018

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 9 
1 power clean (115lbs/75lbs)
1 OHS (115lbs/75lbs)
2 power cleans
2 OHS
etc, etc, etc,

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

Olympic 
-Snatch 
10 sets x 1 rep @ 75%


Wednesday - April 11, 2018

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

WOD 
10 clean & jerks 
100m run
3 rounds for time 

Tuesday - April 10, 2018

warm-up
450m run
then…
75 wall balls 

WOD 
10 rounds for time 
3 power snatch (135lbs/95lbs)
3 burpees 

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

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

-45 Degree Deads 
3 sets x 8 reps 

-ABS

Saturday - April 07, 2018

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

WOD 
EMOM 12
3 squat cleans 
3 burpees 

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

Westside 
Max Effort Lower 
-Box Squats + Bands

-Sumo Pulls 

-Conventional Pulls
3 sets x 1 rep 

-GHR's 
3 sets x 8 reps

-Snatch Grip Extensions 
3 sets x 3 reps 

-ABS

Thursday - April 05, 2018

warm-up
450m run
then…
"Cindy"

WOD 
30 squat snatches (135lbs/95lbs)
for time 

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

Olympic
-Snatch 
work up to 
5 sets x 1 rep @ 80%

Wednesday - April 04, 2018

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

WOD 
30 clean & jerks (135lbs/95lbs) 
for time 

Tuesday - April 03, 2018

warm-up
450m run
then…
50 wall balls 

WOD 
15 deadlifts 
15 push ups 
7 rounds for time 

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

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

-Snatch Grip Extensions 
3 sets x 4 reps 

-Blob Deads

-Leg Curls 

-ABS