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

Wednesday, January 11, 2017

Wednesday - January 11, 2016

warm-up
450m run
then…
4 dynamic toe touches 
4 air squats 
4 spider-mans  

WOD
50 burpee box jumps 
-------------------------------------------------------------------

Westside 
Max Effort Upper 
-Bench 

-Mid Grip 

-Double Pause 

-Close Grip Bench 

-Laying Extensions 

-Bent Over Rows 

-3 Supers Sets 
10 triceps machine
20 machine extensions 
30 face pulls 

-ABS

Tuesday, January 10, 2017

Tuesday - January 10, 2016

warn-up
450m run
then…
"Cindy"

WOD
21-15-9 
power clean (135lbs/95lbs)
push ups 

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

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

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 
3 sets 

-GHR's
3 sets x 7 reps 

-45 Degree Deads

-Lunges

-ABS

Thursday - Janurary 05, 2016

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

WOD
AMRAP 7 
7 kettle bell swings
7 burpees

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

Olympic 
-Snatch 
work up to 85-90%

Wednesday - Janurary 04, 2016

Westside 
Max Effort Upper 
-Bench Press + Heavy Bands

-Mid Grip Bench 
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps

-Close Grip Bench 
3 sets x 3 reps

-Bent Over Rows
9 sets x 3 reps

-Machine Extensions 
3 sets x 20 reps 

-ABS 

Monday, January 2, 2017

Tuesday - January 03, 2016

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 5 
Squat Clean (110lbs/165lbs)
Jerk 

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

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 

-Sweatt Shrugs 

-45 Degree Deads 
3 sets x 7 reps 

-Dumbbell Lunges 

-Leg Press 
3 sets x 50 reps 

-ABS 

Friday, December 30, 2016

Saturday - December 31, 2016

warm-up
450m run
then…
wall sits

WOD
EMOM 24
Minutes 1, 5, 9, 13, 17, 21 - 20 air squats 
Minutes 2, 6, 10, 14, 18, 22 - 7 Clean & Jerks (75lbs/45lbs)
Minutes 3, 7, 11, 15, 19, 23 - 100m Run
Minutes 4, 8, 12, 16, 20, 24 - 5 Squat Snatch

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

Westside 
Max Effort Lower
-Box Squats + Bands & Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's
3 sets x 15 reps

-Snatch Grip Extensions 
3 sets x 10 reps
*full extension, high as possible 

-Lunges 
3 sets (down & back = 1 set)
*athletes choice 

-Leg Press
3 sets x 50 reps 

-SSB Kb Box Squats 
3 sets x 1:10 minutes

-ABS

Wednesday, December 28, 2016

Wednesday - December 28, 2016

warm-up
450m run
then…
5 toes to bar 
5 pass throughs 
5 inch worms 

WOD
5 rounds for time 
15 kettle bell swings (53lbs/35lbs)
15 burpees 

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

Westside
Max Effort Upper 
-Pin Press

-Mid Grip Bench 
1 set x 6 reps

-Double Pause Bench (outlaw grip)
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 3 reps 

-Laying Extensions 
3 sets x 4 reps 

-Bent Over Rows
3 sets x 9 reps 
*underhand

-Side Lat Pull Downs
3 sets x 20 reps 

-Triceps Machine 

-Machine Extensions 
3 sets x 20 reps

-Face Pulls
3 sets x 20 reps 

-ABS

Monday, December 26, 2016

Tuesday - December 27, 2016

warm-up
450m run
then…
"Cindy"

WOD
12 wall balls 
6 power cleans (185lbs/135lbs)
5 rounds for time 

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

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

-Sumo Pulls
9 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shurgs 

-45 Degree Deads 
3 sets x 8 reps 

-Shoulder width burried squats 
MAX

-Dumbbell Lunges 

-Leg Press
3 sets x 50 reps 

Friday, December 23, 2016

Saturday - December 24, 2016

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

WOD
FOR TIME:
30 squat snatches (135lbs/95lbs)
30 pull ups 

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

Westside 
Max Effort Lower 
-Box Squats 
SSB + Chains 

-Sumo Pulls 

-Conventional Pulls 
heavy

-Sweatt Shrugs 

-Snatch Grip Extensions 
3 sets x 4 reps 

-SSB Box Squats For Time 
75% BW For Women
BW For Men 
3 sets x 2 minutes 

-Walking Lunges 

-Leg Press

-ABS

Tuesday, December 20, 2016

Tuesday - December 22, 2016

warm-up
450m run
then…
"Cindy"

WOD
AMRAP 12 
5 cleans (135lbs/95lbs)
10 shoulder to over head 
15 wall balls 

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

Westside 
-Box Squats 
50% + Bands
12 sets x 2 reps 

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 

-3 Super Sets 
7 GHR's
DB/KB Walking Lunge 

-Ground Back Extensions 

-Leg Press 
3 sets x 50 reps 

-ABS

Friday, December 16, 2016

Saturday - December 17, 2016

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

WOD
Every 2 minutes for 10 rounds 
1 squat clean 
1 front squat 
1 jerk 

*ascending weight 

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands 

-Sumo Pulls 

-Conventional Pulls 
3 sets x 1 rep

-Sweat Shrugs 

-GHR's 
3 sets x 5 reps

-Leg Press 
1 set x 100 reps

-Walking Lunge 
2 sets 

-Wagon Wheels 

-Free Squats 

-ABS

Thursday, December 15, 2016

Thursday - December 15, 2016

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


WOD 
AMRAP 3 
3 DeadLifts 
3 bar facing burpees 

AMRAP 3
5 DeadLifts 
5 bar facing burpees

AMRAP 3 
Bar facing burpees 

*3 minute rest between work outs  


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


Olympic 

-Snatch 
5 sets x 1 rep @ 80%

Wednesday - December 14, 2016

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

WOD
3 rounds for time 
400m run 
10 power cleans (135lbs/95lbs) 

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

Westside 
Max Effort Upper 
-Axle Bar 

-Mid Grip 
1 set x 6 reps 

-Double Pause (outlaw grip) 
2 sets x 2 rep 

-Close Grip 
3 sets x 3 rep 

-Laying Extensions 
3 sets x 3 reps

-Bent Over Rows 
30 reps

-Side Lat Pull Downs 

-Triceps Machine 

-Machine Extensions 
3 sets x 20 reps 

-Face Pulls 
3 sets x 20 reps 

-ABS 

Tuesday, December 13, 2016

Tuesday - December 13, 2016

warm-up
450mrun
then...
 5 burpees 
7 sit ups 
7 air squats

WOD
AMRAP 10
5 pull ups 
10 push ups 
10 thursters (75lbs/45lbs)

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

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

-Sumo Pulls
9 sets x 1 rep

-Conventionals 
3 sets x 1 rep

-Sweatt Shrugs 

-GHR's 
3 sets x 5 reps

-45 Degree Deads 


-Blobs 

-ABS

Friday, December 9, 2016

Saturday - December 10, 2016

warm-up
450m run
then…
4 spider-mans
:30 squat hold 
100m run 

WOD
42 wall balls (20lbs/14lbs)
21 power snatch (95lbs/65lbs)
30 wall balls 
15 power snatch 
18 wall balls 
9 power snatch 

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

Westside 
Max Effort Lower
-Box Squats + Bands 
Cambered Bar 

-Sumo Pulls 

-Conventional Pulls
3 sets x 1 rep 

-Sweatt Shrugs
3-4 sets 

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 4 reps 

-45 Degree Deads 

-Blob Deads 

Wednesday, December 7, 2016

Wednesday - December 07, 2016

warm-up
450m run
then…
4 spider-mans
5 pass throughs 
6 putting on your pants 

WOD
15-12-9
thruster (95lbs/65lbs)
chest to bar 

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

Westside
Max Effort Upper 
-Bench Press + Bands & Chains 

-Mid Grip Bench 
1 set x 6 reps 

-Double Pause (Outlaw Wide Grip)
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-3 SuperSets 
8 JM Press
8 Laying Extensions 
25 Machine Extensions 

-Bent Over Rows 
9 sets x 3 reps 

-Side Lat Pulls 
3 sets x 20 reps 

-Face Pulls 
1 set x 100 reps 

-ABS