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

Friday, June 16, 2017

Thursday - June 15, 2017

warm-up
450m run
then…
"Cindy"

WOD 
AMRAP 10 
3 power snatch 
3 over bar burpees
200m run

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

Olympic 
-Snatch 
5 sets x 1 rep @ 78%

Wednesday - June 14, 2017

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

WOD 
10 deadlifts 
200m run 
4 rounds for time 

Tuesday - June 13, 2017

warm-up
450m run
then…
50 wall balls

WOD 
For Time
30 power cleans 
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 

-GHR's 
3 sets x 3 reps 

-45 degree reads 
2 sets x 7 reps 

-Lunges 

-Leg Press 

-Blob Deads

-ABS

Thursday, June 8, 2017

Thursday - June 08, 2017

warm-up
450m run
then…
"Cindy"

WOD 
EMOM 10 
1 power snatch 
1 squat snatch 

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

Olympic 
3 snatches @ 63%
3 snatches @ 76% 
2 snatches @ 82%
1 snatches @ 88%

Wednesday - May 07, 2017

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

WOD 
3 snatches 
5 burpees 
5 rounds for time 

Tuesday, June 6, 2017

Tuesday - June 06, 2017

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

WOD
AMRAP 7 
7 front squats 
7 sit ups 

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

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 3 reps 

-45Degree Deads 
2 sets x 8 reps

-Lunges 

-Blob

-Leg Press

-ABS 

Friday, June 2, 2017

Saturday - June 03, 2017

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

WOD 
3 rounds for time 
2 rounds of "Cindy" 
6 hang power snatch (135lbs/95lbs)

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

Westside 
Max Effort Lower
-Box Squat + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 reps

-GHR's 
3 sets x 1 rep

-Snatch Grip Extensions 
3 sets x 7 reps

-KB Box Deads 
2 sets x 20 reps 

-KB Box Squats 
2 sets x 20 reps 

-Blobs Deads

-Lunges 

-Leg Press 

-ABS 

Thursday - June 01, 2017

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

WOD
"The Chief"
AMRAP 3
3 power cleans 
6 push ups
9 air squats 

Rest 1:00

Repeat 3x

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

Olympic 
-Snatch 
65% x 3
75% x 3 
87% x 2

Wednesday - May 31, 2017

warm-up
8 - 100m runs

WOD 
450m run
100 wall balls
450m run

Tuesday - May 30, 2017

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

WOD
7 thrusters
5 burpees 
100m run

Rest 1:30

Repeat 6x

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

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

-45 Degree Deads 
3 sets x 7 reps

-Blob Deads

-Lunges 

-Leg Curls

-ABS

Saturday - May 27, 2017

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

WOD
3 rounds for time 
50 air squats 
12 clean & jerks

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

Westside 
Max Effort Lower
-Box Squats + bands 

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep 

-GHR's 
3 sets x 1 rep

-KB Box Squats 
2 sets x 20 reps 

-Lunges 

-Leg Press 

-Blobs 

-ABS

Thursday, May 25, 2017

Thursday - May 25, 2017

warm-up
450m run
then...
5 knee jumps 
6 pass throughs 
7 Spider-Man's 

WOD
10-9-8-7-6-5-4-3-2-1
Kettle bell swing 
snatch 

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

Westside 
Dynamic Effort Lower 
-Box Squats 
55% + Bands 

-Sumo Pulls 
9 sets x 1 rep

-Conventional pulls
3 sets x 1 rep

-GHR's 
4 sets x 3 reps

-45 Degree Deads
2 sets x 10 reps 

-KB Box Deads 
2 sets x 20 rep 

-Blob deads 

-Leg Press 

-Leg Curls

-ABS

Wednesday - May 24, 2017

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

WOD
21-15-9
Squat cleans 
Burpees


Tuesday, May 23, 2017

Tuesday - May 23, 2017

warm-up
4 - 100m run
4 - 200m run
4 - 300m run 
2 - 400m run 

WOD
1 mile run 

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

Olympic 
-Snatch 
Work up to 80%

Saturday, May 20, 2017

Saturday - May 20, 2017

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

WOD
3 rounds for time 
7 power snatches 
7 burpees

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

Westside
Max Effort Lower
-Box Squats + Bands

-Sumo Pulls + Bands

-Conventional Pulls
3 sets x 1 rep

-Snatch Grip Extensions
3 sets x 5 reps

-KB Box Squats
2 sets x 20 reps

-Blobs

-Leg Press

-Leg curls

-ABS

Thursday, May 18, 2017

Thursday - May 18, 2017

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

WOD 
EMOM 10
1 power clean 
1 push jerk 

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

Olympic 
-Snatch 
1 rep @....
65% 
70%
75% 
80% 
87%

Wednesday - May 17, 2017

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

WOD 
AMRAP 5 
5 push ups
5 sit ups 

Tuesday - May 16, 2017

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

WOD 
21-15-9
Wall balls
Burpees

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

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 3 reps

-45 Degree Deads 
2 sets x 12 reps

-Blobs 

-Leg Press 

-Lunges 

-ABS

Sunday, May 7, 2017

Saturday - May 13, 2017

warm-up
450m run 
then…
"Cindy"

WOD 
10-9-8-7-6-5-4-3-2-1
kettle bell swings (53lbs/35lbs)
burpees

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

Westside 
Max Effort Lower 
-Box Squats + Chains


-Sumo Pulls + Bands
5 sets x 1 rep  

-Conventional Pulls + Bands 
3 sets x 1 rep 

-Lunges 

-Leg Curls 
300 reps 
*100 for cheerleaders 

Thursday - May 11, 2017

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

WOD 
EMOM 1 
power clean 
*ascending weight 

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

Olympic
-Snatch 
3 sets x 1 @ 65%
3 sets x 1 @ 70%
3 sets x 1 @ 75%


Wednesday - May 10, 2017

warm-up
450m run 
then…
50 toes to bar 
(50 leg raises) 

WOD 
3 power snatches (135lbs/95lbs)
5 burpees 
5 rounds for time 

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

Westside 
Max Effort Upper 
-Pin Press

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 2 reps 

-Laying Extensions 
3 sets x 3 reps 

-Machine Dips 
100 reps 




***Cheerleaders do WOD then bench if they don't need to leave right after the WOD. Everyone else just benches after Coach Chad's class. 

Tuesday - May 09, 2017

warm-up
450m run 
then…
50 wall balls 

WOD 
AMRAP 7 
7 front squats (135lbs/95lbs)
7 sit ups 

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

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 

-45 Degree Deads 
2 sets x 12 reps 

-KB Box Squats 
1 set x 50 reps 

Saturday, May 6, 2017

Saturday - May 06, 2017

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

WOD
30 squat clean & jerks (155lbs/105lbs)

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

Westside 
Max Effort Lower 
-Box Squats + Bands 

-Sumo Pulls + Bands 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
5 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 6 reps

-KB Box Deads 
2 sets x 20 reps 

-Blob

-Leg Press 

-Lunges 

-Leg curls 

-ABS 

Thursday - May 04, 2017

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

WOD
EMOM 10 
Minute 1-5 power snatch 
Minute 6-10 squat snatch 
Ascending weight 

Wednesday, May 3, 2017

Wednesday - May 03, 2017

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


WOD
3 rounds for time 
15 back squats 
15 bar facing burpees 

Tuesday, May 2, 2017

Tuesday - May 2, 2017

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

WOD 
30 box step ups 
15 shoulder press (115/75)
24 step ups 
12 shoulder press 
18 step ups 
9 shoulder press 
For time 

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

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

-Sumo Pulls 
9 sets x 1 rep 

-Conevntional Pulls 
3 sets x 1 rep 

-45 Degree Deads 
2 sets x 10 reps

-KB Box Squats 
2 sets x 20 reps

-Leg Press 

-Blob 

-Lunges 

-Leg Curls 

-ABS 

Saturday, April 29, 2017

Saturday - April 29, 2017

warm-up
450m run
then…
8 - 100 m run

WOD
3 rounds for time 
21 wall balls 
15 pull ups 
9 clean & jerks (115lbs/80lbs)

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

Westside 
Max Effort Lower 
-Box Squats 
Cambered Bar + Chains

-Sumo Pulls + Chains 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 3 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-KB Box Squats 
2 sets x 20 reps 

-Blob Deads 

-Leg Press

-Leg Curls 

-ABS 

Wednesday, April 26, 2017

Thursday - April 27, 2017

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

WOD
3 rounds for time 
3 squat snatch 
1 round of "Cindy"

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

Olympic 
-Snatch 
10 singles @ 76%

Wednesday - April 26, 2017

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

WOD
21-15-9
thrusters
kb swings 

Tuesday, April 25, 2017

Tuesday - April 25, 2017

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

WOD
26 clean & jerks (95lbs/65lbs)
200m run
3 rounds for time 

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

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

-Suno Pulls
6 sets x 1 rep

-Conventional Pulls 
3 sets 1 rep

-45 Degree Deads 
2 sets x 7 reps

-KB Box Deads 
2 sets x 20 reps

-Leg Press 

-Blob Deads 

-Leg Curls

-ABS

Saturday, April 22, 2017

Saturday - April 22, 2017

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

WOD
80 wall balls 
800m run

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

Westside 
Max Effort Lower 
-Box Squats + Bands & Chains 

-Sumo Pulls + Chains 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
5 sets x 5 reps

-Snatch Grip Extensions 
3 sets x 7 reps 

-KB Box Squats
1 set x 100 reps

-Blob Deads 

-Leg Press 

-Lunges

-Leg Curls 

-ABS

Friday, April 21, 2017

Thursday - April 20, 2017

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 10 
7 power cleans 
7 kb swings 
100m run

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

Olympic 
2 reps @ 70%
2 reps @ 80%
1 rep @ 85%

Tuesday, April 18, 2017

Tuesday - April 18, 2017

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

WOD
3 rounds for time 
15 back squats 
15 over bar burpees 

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

Westside 
Dynamic Effort Lower
-Box Squats 
60% + Bands 

-Sumo Pulls 
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep

-Sweatt Shrugs 
3 sets 

-45 Degree Deads 
2 sets x 12 reps

-KB Box Squats 
2 sets x 20 reps

-KB Box Deads 
2 sets x 20 reps

-Leg Press

-Leg Curls 

-Lunges 

-Blobs

-ABS