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 

Saturday, April 15, 2017

Saturday - April 15, 2017

warm-up
450m run
then..
3 knee jumps 
6 spider-mans 
9 dynamic toe touches 

WOD 
"Sham" 
11 deadlifts (BW) 
100m run
7 rounds for time 

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

Westside
Max Effort Lower
-Box Squats 
SSB + Bands 

-Sumo Pulls + Chains 

-Conventional Pulls 
3 sets x 1 rep

-GHR's 
3 sets x 7 reps

-Snatch Grip Extensions 
3 sets x 8 reps 

-KB Box Squats / Deads 
1 set x 50 reps

-Blob Deads 

-Leg curls 

-Leg Press 

-Lunges 

-ABS 

Thursday - April 13, 2017

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

WOD
5 push press 
10 bent over rows 
15 back squats 
AMRAP 10 (95lbs/65lbs) 

Monday, April 10, 2017

Tuesday - April 11, 2017

warm-up
450m run
then…
50 wall balls

WOD 
2 rounds for time 
25 power snatch (75lbs/55lbs)
25 front squats (75lbs/55lbs)

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

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 

-45 Degree Deads
3 sets x 7 reps

-KB Box Deads 
3 sets x 20 reps 

-Leg Press

-Lunges

-Blob Deads 

-ABS 

Friday, April 7, 2017

Saturday - April 08, 2017

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

WOD
Minute 0, 4, 8, 12, 16 - 3 deadlifts 
(1, 5, 9, 13, 17)
Minute 2, 6, 10, 14, 18 - 3 squats 
(3, 7, 11, 15, 19)

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

Westside 
Max Eeffort Lower 
-Box Squats 

-Sumo Pulls + Chains 

-Conventional Pulls
3 sets x 1 rep

-GHR's 
4 sets x4 reps

-Snatch Grip Extensions 
3 sets x 7 reps

-KB Box Squats 
2 sets x 20 reps

-KB Box Deads
2 sets x 20 reps

-Lunges

-Leg Press

-Blob Deads

-Leg Curls 
200 reps

-ABS

Tuesday, April 4, 2017

Tuesday - April 04, 2017

warm-up
450m run 
50 wall balls 

WOD 
AMRAP 12
1 round of "Cindy" 
(5 pull ups, 10 push ups, 15 air squats)
1 round of "DT" 
(12, deadlifts, 9 hang power cleans, 6 shoulder to over head (155lbs/110lbs)

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

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

-Sweatt shurgs 
3 sets 

-45 Degree Deads 
2 sets x 15 reps

-Leg Press 

-Blob Deads

-Lunges

-Leg Curls 
200 reps

-ABS 

Saturday, April 1, 2017

April 01, 2017

warm-up
450m run
then...
20 minute self warm up

WOD 

Spealler VS Khalipa 

1--2-3-4-5-6-7-8-9-10
Clean and Jerk 155/115
1 Round of Cindy after each set

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

Westside
Max Effort Lower 
-Box Squats + Chain + Bands

-Sumo Pulls +  Chains 

-Conventional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 6 reps

-Snatch Grip extensions 
3 sets x 4 reps

-Blob Deads

-Lunges 

-Leg Press

-ABS 

Tuesday, March 28, 2017

Wednesday - March 29, 2017

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

WOD
21-15-9 
kb swings (53lbs/35lbs)
thrusters (95lbs/65lbs)

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

Westside 
Max Effort Upper
-Bench Press + Heavy Bands

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause Bench 
3 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-Laying Extensions 
3 sets x 3 reps

-Bent Over Rows
30 reps

-Machine Dips 
2 sets x 10 reps

-Machine Extensions 
2 sets x 20 reps 

-FacePulls 
2 sets x 20 reps 

-ABS 

Tuesday - March 28, 2017

warm-up
450m run
then…
50 wall balls

WOD 
15 power snatch 
15 squat snatch 
For Time (135lbs/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

-45 Degree Deads 
3 sets x 8 reps 

-Blob Deads 

-Lunges

-Leg Press

-ABS

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