Saturday, March 25, 2017

Saturday - March 25, 2017

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

WOD
AMRAP 4
4 hang power cleans (95lbs/65lbs) 
4 over bar burpees 

Rest 4 minutes then repeat

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

Weatside
Max Effort Lower 
-Box Squats + Heavy Bands 

-Sumo Pulls + Chains 

-Conevntional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 4 reps 

-Snatch Grip Extensions 
3 sets x 6 reps

-Blob Dead 

-Lunges 

-Leg Press 

--ABS

Wednesday, March 22, 2017

Wednesday - March 22, 2017

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

WOD
100 air squats
25 shoulder to overhead
2 rounds for time
155lbs/110lbs

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

Westside 
Max Effort Upper
-Bench Into Foam + Chains 

-Outlaw Wide 
1 set x 3 reps

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 3 reps

-Laying Extensions
3 sets x 4 reps

-Bent Over Rows 
3 sets x 9 reps 

-Mahine Dips 
2 sets x 20 reps

-Mahchine Extensions 
2 sets x 20 reps

-Machine Face Pulls
2 sets x 20 reps

-ABS 

Monday, March 20, 2017

Tuesday - March 20, 2017

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

WOD
80 wall ball shots 
800m run

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

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

-Sweatt Shrugs 
3 sets

-45 Degree Deads
4 sets x 8 reps 

-KB Box Squats
3 sets x 25 reps 

-Blob Deads

-Leg Press 

-Lunges 

-ABS

Wednesday, March 15, 2017

Wednesday - March 15, 2017

warm-up
450m run
then...
4 Spider-Man's 
6 pass throughs 
8 dynamic toe touches 

WOD
2 rounds 
50 wall balls (20lbs/14lbs)
5 clean & jerks (225lbs/155lbs) 

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

Westside 
Max Effort Upper
-Bench Press + Bands 

-Outlaw Wide
1 set x 6 reps

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps

-Laying Extensions 
3 sets x 5 reps

-Bent Over Rows 
30 reps

-Machine Dips 
3 sets x 10 reps

-Machine Extensions 
2 sets x 20 reps

-FacePulls 
100 reps

-ABS 

Monday, March 13, 2017

Tuesday - March 14, 2017

warm-up
450m run
then…
50 wall balls 

WOD 
21-15-9 
deadlifts (225lbs/155lbs)
thrusters (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 

-45 degree deads 
3 sets x 4 reps

-KB Box squats
2 sets x 50 reps

-Leg Press

-Blob Deads

-Lunges 

-ABS

Friday, March 10, 2017

Saturday - March 10, 2017

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

WOD
15-12-9
wall balls (20lbs/14lbs)
thrusters (75lbs/45lbs)

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

Westside 
Max Effort Lower
-Box Squats + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 

-GHR's
3 sets x 4 reps

-Snatch Grip Extensions 
3 sets x 4 reps

-Lunges 

-Leg Press 

-Blob Deads 

-ABS

Wednesday, March 8, 2017

Wednesday - March 08, 2017

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

WOD
30 Barbell Burpee Squat Clean Thrusters (135lbs/95lbs)

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

Westside 
Max Effort Upper
-Push Up w/bands 

-Outlaw Wide 
1 set x 6 reps 

-Double Pause 
2 sets x 2 reps

-Close Grip
3 sets x 3 reps 

-Laying Extensions 
4 sets x 5 reps

-Bent Over Rows 
3 sets x 9 reps

-Machine Dips 
3 sets x 20 reps 

-Machine Extensions 
2 sets x 20 reps 

-Machine Facepulls 
2 sets x 20 reps

-ABS 

Monday, March 6, 2017

Tuesday - March 07, 2017

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

WOD 
4 rounds for time 
11 over bar burpees 
9 power snatch (95lbs/65lbs)

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

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

-Sweatt Shrugs 

-3 Super Sets Of 
6 GHR's 
8 - 45 Degree Deads 
Lunges

-Leg Press

-Blob Deads 

-ABS 

Friday, March 3, 2017

Saturday - March 03, 2017

warm-up
450m run
then...
100m run 
8 dynamic toe touches 
4 knee jumps 

WOD 
75 thrusters (75lbs/55lbs)
For Time 

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

Westside 
Max Effort Lower 
-Box Squats + Bands & Chains 

-Sumo Pulls + Chains 

-Conventionals 

-GHR's 
3 sets x 4 reps

-Snatch Grip Extensions 
3 sets x 7 reps

-Blob Deads 

-Leg Press 

-Lunges

-ABS

Wednesday, March 1, 2017

warm-up
450m run
then....
"Cindy" 

WOD 
10 DB snatches 
15 burpees 
20 DB snatches 
15 burpees
30 DB snatches 
15 burpees 
40 DB snatches 
15 burpees 
50 DB snatches 
15 burpees 
For a time 
20 Min Time Cap 

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

Westside 
Max Effort Upper 
-Bench Press + Chains 

-Outlaw Wide 
1 set x 6 reps 

-Double Pause 
2 sets x 2 reps 

-Close Grip bench 
3 sets x 3 reps 

-Laying Extensions 
3 sets x 6 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Machine Dips 
3 sets x 20 reps 

-Side Lat Pulls 
3 sets x 10 reps 

-Machine Extensions 
50 reps 

-Face Pulls 
50 rep

-ABS

Monday, February 27, 2017

Tuesday - February 28, 2017

warm-up
450m run
then…
"Cindy"

WOD
30 clean grip snatches 
For Time 

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

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

-Sumo Pulls 
9 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 
3 sets 

-45 Degree Deads 
3 sets x 9 reps 

-Leg Press 
3 sets x 10-20 reps 

-Blob Deads 

-Lunges 

-Leg Curls 
200 reps 

-ABS

Friday, February 24, 2017

Saturday - February 25, 2017

warm-up
450m run
then…
50 wall ball 

WOD
AMRAP 10 
5 thruster back squats 
200m run

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

Westside 
Max Effort Lower 
-Box Squats 
SSB/Cambered + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 

-GHR's
3 sets x 6 reps

-Snatch Grip Extensions 
3 sets x 8 reps 

-KB Box Squats 
3 sets x 20 reps 

-Blob Deads 

-Lunges 

-Leg Press 

-ABS 

Tuesday, February 21, 2017

Wednesday - February 22, 2017

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

WOD 
"Helen"
3 rounds for time 
400m run
21 kb swings 
12 pull ups

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

Westside 
Max Efforr Upper 
-Pin Press 

-Outlaw 
1 set x 6 reps

-Double Pause 
2 sets x 2 reps

-Close Grip Bench 
3 sets x 3 reps

-Laying Extensions 
4 sets x 4 reps 

-Bent Over Rows 
3 sets x 8 reps 

-Push Ups 
100 reps

-Machine Dips 
50 reps

-Machine Press Downs 
50 reps

-Face Pulls 
50 reps 

-ABS 

Tuesday - February 21, 2017

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

WOD 
15-12-9
 clean & jerks (135lbs /95lbs) 
 burpees 
 box jumps 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
50% + Bands 
4 sets no box raw 
4 sets w/box 
4 sets no box w/briefs

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls
3 sets x 1 re

-Sweat Shrugs 
3 sets x 4 reps 

-45 Degree Deads 
2 sets x 12 reps 

-Blob Deads 

-Leg Press 

-Lunges 

-ABS

Friday, February 17, 2017

Saturday - February 18, 2017

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

WOD
AMRAP 10
7 power cleans (135lbs/95lbs)
7 burpees 

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

Westside 
Max Effort Lower
-Box squats + Bands 

-Sumo Pulls + chains 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 6 reps 

-Snatch Grip Extensions 
3 sets x 7 reps

-KB Box Squats 
3 sets x 20 reps 

-Blob Deads 

-Lunges 
2 sets 

-Leg Press
3 sets 

-ABS 

Thursday, February 16, 2017

Thursday - February 16, 2017

warm-up
450m run
then...
4 pass throughs 
5 inch worms 
6 Spider-Man's 

WOD
EMOM 10 
5 snatches 
5 push ups 
5 air squats 

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

Olympic 
-Snatch 
Work up to 86%

Tuesday, February 14, 2017

Tuesday - February 14, 2017

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

WOD
Heavy "Grace"
30 clean & jerks for Time

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

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

-Sumo Pulls
9 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep

-Sweatt Shrugs 
3 sets x 3 reps 

-GHR's 
3 sets x 4 reps

-45 Degree Deads 
3 sets x 5 reps

-Blob Deads 

-Leg Press

-Lunges 

-ABS

Saturday, February 11, 2017

Saturday - February 11, 2017

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

WOD
Heavy "Grace"
30 clean & jerks 

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

Westside 
Max Effort Lower
-Box squats + Heavy Bands 

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep

-GHRS
3 sets x 6 reps

-Snatch Grip Extensions
3 sets x 12 reps

-Blob Deads 

-Lunges 

-Leg Press 
3 sets x 20-50 reps

-ABS

Wednesday, February 8, 2017

Wednesday - February 08, 2016

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


WOD
For Time
15 squat clean (155lbs/105lbs)
12 thrusters (155lbs/105lbs)
9 clean & jerks (155lbs/105lbs)



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



Westside

Max Effort Upper
-Bench + Bands & Chains


-Outlaw Wide Bench 

1 set x 6 reps


-Double Pause

2 sets x 2 reps


-Close Grip

2 sets x 2 reps


-Laying Extensions 

3 sets x 4 reps


-Bent Over Rows 

30 reps


-Machine Dips

3 sets x 10 reps


-Side Lat Pull downs 

3 sets x 20 reps


-Machine Extensions 

3 sets x 20 reps


-Face Pulls

3 sets x 20 reps


-ABS

Monday, February 6, 2017

Tuesday - February 07, 2017

warm-up
450m run
then...
10-100m sprints

WOD
AMRAP 10
3 deadlifts (325lbs/225lbs)
1 round of "Cindy"

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

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

-Sumo Pulls 
9 sets x 1 rep

-Conventionals 
3 sets x 1 rep 

-Sweat Shrugs 
5 sets x 3 reps

-45 Degree Deads 
3 sets x 8 reps 

-Blob Deads

-Lunges 

-Leg Press

-ABS


Saturday, January 28, 2017

Saturday - January 28, 2016

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

WOD
21-15-9
Wall balls 
Cleans 

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

Westside 
Max Effort Lower
-Box Squats + Bands

-Sumo Pulls

-Conventional Pulls

-Snatch Grip Extensions 
3 sets x 7 reps

-Blob Deads 

-Lunges 

-Leg Press

Thursday, January 26, 2017

Thursday - January 26, 2016

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

WOD
In Teams Of 2 Complete
50 power cleans (135lbs/95lbs)
50 OHS (135lbs/95lbs)

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

Olympic 
-Snatch 
15 sets x 1 rep @ 75%

Wednesday, January 25, 2017

Wednesday - January 25, 2016

warm-up
450m run
then…
50 wall balls

WOD 
9 thrusters 
9 pull ups 
5 rounds for time 

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

Westside 
Max Effort Upper 
-Bench Press + Bands 

-Outlaw Wide  
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 4 reps 

-Laying Extensions 
3 sets x 5 reps 

-Bent Over Rows 
30 reps

-Side Lat Pull Downs 
3 sets x 30 reps 

-Triceps Machine 

-Machine Extensions 
3 sets x 20 reps

-Face Pulls 
3 sets x 20 reps

-ABS 

Tuesday - January 24, 2016

wamr-up
450m run
then…
"Cindy"

WOD
5 rounds 
20 push ups 
200m run

*2 minutes rest between rounds 

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

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 

-45 Degree Deads 

-Lunges 

-Leg Press

-ABS 

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 

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

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

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

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)

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

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