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 

Monday, December 5, 2016

Tuesday - December 05, 2016

warm-up
450m run 
then…
"Cindy"

WOD
3 rounds for time 
50 double unders 
25 kettle bell swings 
5 power cleans (225lbs/155lbs)

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

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

-Sumo Pulls 
9 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt Shrugs 

-3 Super Sets Of 
8 GHR's
8 Snatch Grip Extensions 

-Blobs 

-Leg Press

-Free Squats 
3 sets 

-ABS 

Saturday, December 3, 2016

Saturday - December 03, 2016

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

WOD 
200m run 
10 clean & jerks (95lbs/65lbs)
15 wall balls 
3 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats + Dynamic Bands 
5 sets x 2 reps
Ascending 

-Sumo Pulls 
5 sets x 1 rep
*big jumps 

-Conventional Pulls 
3 sets x 1 rep

-Sweatt Shrugs 
4-5 sets x 3 reps

-Snatch Grip Extensions 
3 sets x 5 reps 
High as possible & heavy as possible 

-45 Degreee Deads 
4 sets x 3 reps 
Heavy 

-Blob Deads 
1 set x 20 reps 
1 set x 5 reps 
1 set x 3 reps 
1 set x 2 reps (heavy, it's ok if the second rep is not completed) 

-ABS 


Tuesday, November 29, 2016

Wednesday - November 30, 2016

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

WOD
"DT"
5 rounds for time 
12 deadlifts 
9 hang power clean 
6 push jerk 
*athlete choose weight 

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

Westside
Max Effort Upper 
-Bench Press 

-Medium Grip Bench 
1 set x 6 reps 

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

-Close Grip Bench 
3 sets x 3 reps 

-Laying Extensions 
3 sets x 5 reps 

-Bent Over Rows 
30 reps 

-Triceps Machine 
3 sets 

-Machine Extensions 
3 sets x 20 reps 

-Face Pulls 
3 sets x 20 reps 

-ABS


Tuesday - November 29, 2016

warm-up
450m run
then…
"Cindy"

WOD 
20 wall balls (20lbs/14lbs)
7 snatch (135lbs/95lbs)
20 wall ball (20lbs/14lbs)
7 snatch (155lbs/105lbs)
20 wall ball (20lbs/14lbs)
7 snatch (185lbs/135lbs)

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

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

-Sumo Pulls 
6 sets x 1 rep 

-Conventional Pulls 
3 sets x 1 rep 

-Sweatt shrugs 
3 sets 

-Snatch grip
8-12 reps 

-45 degree
2 sets x 3 reps

-ABS


Friday, November 25, 2016

Saturday - November 25, 2016

warm-up
450m run
then…
50 wall balls 

WOD
5 pull ups 
10 push ups
10 clean & jerks 
3 rounds for time (155lbs/105lbs)

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

Westside 
Max Effort Lower 
-Box Squats + Chains 

-Sumo Pulls 

-Conventional Pulls 
5 sets x 1 rep

-Sweatt Rows

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
2 sets x 10 reps  

-45 Degree Deadlifts 

-Blob Deads

Monday, November 21, 2016

Tuesday - November 22, 2016

warm-up
450m run
then
"Cindy"

WOD
21-15-9
Overhead Squats (115lbs/80lbs)
Handstand Push Ups
Burpee Pull-Ups

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

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

-Sumo Pulls 
9 sets x 1 rep 

-Conventional Pulls 
5 sets x 1 rep 

-Sweatt Rows
3 sets 

- 45 degree Deadlift

-Blob Deads 

-ABS 

Wednesday, November 16, 2016

Wednesday - November 16, 2016

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

9-15-21 
Overhead Squats (95lbs/65lbs)
Chest to Bar Pull ups 

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

Westside 
Max Effort Upper 
-Foam Bench 

-Outlaw Wide 
1 set x 3 reps 
*1 board

-Double Pause 
2 sets x 2 reps 

-Seated Press

-Laying Extensions 
3 sets x 10 reps 

-3 Super Sets Of 
Triceps Machine HEAVY 
Dips 

-Bent Over Rows 
9 sets x 3 reps 
*heavy 

-Matt Wenning Side Lat Exercise 

-GHD Sit Ups 

-AB Wheel 

Tuesday- November 15, 2016

warm-up
450m run
then…
"Cindy"

WOD
5 rounds for time 
15 ab mat sit ups 
5 cleans (heavy)

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

Westside
Dynamic Effort Lower 
-Box Squats + Bands
5 sets x 5 reps
low box

-Sumo Pulls 
6 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 
*heavy 

-Free Squats 

-Sweatt Rows


-3 Super Sets Of…
8 snatch grip extensions 
25 back extensions 

-Blob Deads 

-ABS

Thursday, November 3, 2016

Sunday - November 13, 2016

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

WOD
Max Rounds in 3 minutes 
3 power snatch 
6 push ups 
9 squats 

*1 minute rest. Repeat 5x 

Saturday - November 12, 2016

warm-up
450m run
then…
50 wall balls 

WOD
3 rounds for time 
400m run
12 power snatch (115lbs/80lbs)

Thursday - November 10, 2016

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

WOD
21-15-9
clean & jerks (115lbs/80lbs)
over bar burpees

Wednesday - November 09, 2016

warm-up
450m run
then…
50 toes to bar

WOD
8 - 200m sprints 

*2mintues rest in between 

Tuesday - November 08, 2016

warm-up
450m run
then…
"Cindy"

WOD
3 rounds for time
400m sprint 
20 wall balls (20lbs/14lbs)

Sunday - November 06, 2016

warm-up
450m run
then…
8- 100m runs

WOD
AMRAP 9
3 snatches (135lbs/95lbs) 
6 over bar burpees

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

Westside
Dynamic Effort Lower 
-Bench Press 
1 set x 20 reps

-Outlaw
1 set x 3 reps

-Double Pause
2 sets x 2 reps

-Close Grip 
3 sets x 3 reps 

-Laying Extensions
3 sets x 5 reps

-Bent Over Rows
9 sets x 3 reps

-Machine Extensions 
2 sets x 20 reps

-Machine Face Pulls 
2 sets x 20 reps

-ABS

Saturday - November 05, 2016

warm-up
450m run
then…
5 toes to bar 
5 dynamic toe touches 
8x 

WOD
AMRAP 10
5 push ups 
10 sit ups
15 air squats 

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

Westside 
Max Effort Lower 
-Box Squats + Bands 

-Sumo Pulls
5 sets x 1 rep

-Conventional Pulls 
3 sets x 1 rep 

Thursday - November 03, 2016

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

WOD 
EMOM 10 
2 power snatch 

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

Olympic 
-Snatch 
work up to around 80%

Wednesday - November 02, 2016

warm-up
450m run 
then…
50 wall balls

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

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

Westside 
Max Effort Upper
-Bow Bar

-Outlaw 
3 sets x 1 rep

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 2 reps 

-Laying Extensions 
3 sets x 3 reps

-Bent Over Rosws
9 sets x 3 reps

-Face Pulls 
3 sets x 20 reps

-Machine Extensions 
3 sets x 20 reps 

-ABS

Tuesday, November 1, 2016

Tuesday - November 01, 2016

warm-up
450m run
then…
"Cindy"

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 reps

-GHR's
3 sets x 5 reps

-Snatch Grip Extensions 
3 sets x 5 reps 

-Blob Deads

-Glute Bridges 
100 reps

-ABS

Saturday - October 29, 2016

warm-up
450m run
then…
ladders

Partner WOD
450m run
30 wall balls 
30 overbar burpees
30 clean & jerks (135lbs/95lbs)

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

Westside
Max Effort Lower
-Box Squats + Bands & Chains

-Sumo Pulls

-Conventional Pulls
3 sets x 1 reps 

-GHR's
3 sets x 4 reps


-Snatch Grip Extensions
3 sets x 8 reps 

-Blob Deads

-ABS

Thursday - October 27, 2016

warm-up
450m run
then…
50 wall balls

WOD 
AMRAP 5
5 power cleans (95lbs/65lbs)
5 shoulder to overhead
-----------------------------------------

Olympic
-Max Power Snatch 

Wednesday, October 26, 2016

Wednesday - October 26, 2016

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

WOD
21-15-9
kettle bell swings (53lbs/35lbs)
OHS (74lbs/45lbs)

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

Westside
Max Effort Upper
-Bench Press + Chains

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 2 reps

-Laying Extensions
3 sets x 5 reps 

-Bent Over Rows
9 sets x 3 reps 

-Machine Extensions 
3 sets x 20 reps 

-Face Pulls 
2 sets x 20 reps 

-ABS

Tuesday - October 25, 2016

warm-up
450m run
then…
"Cindy"

WOD
For Time: 
20 clean & jerks (95lbs/65lbs)
20 burpees
20 snatches (95lbs/65lbs)
20 pull ups 

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

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 5 reps 

-Snatch Grip Extensions 
3 sets x 7 reps 

-Blob Deads 

-ABS

Monday, October 17, 2016

Tuesday - October 18, 2016

warm-up
450m run
then…
"Cindy"

WOD
EMOM 10 
1 squat snatch 
1 power snatch 
1 ohs 
10 air squat 

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

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 5 reps 

-Back Extensions 
3 sets x 7 reps 

-Blob Deads

-Glute Bridges
100 reps 

-ABS 

Friday, October 14, 2016

Saturday - October 15, 2016

warm-up
450m run
then…
8 toes to bar
8 dynamic toe touches 

WOD
6-9-12
squat clean & jerk (135lbs/95lbs)
pull ups 

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

Westside 
Max Effort Lower 
-Box Squats + heavy bands 

-Sumo Pulls 

-Conventional Pulls 

-GHR's
3 sets x 6 reps 

-Back Extensions 
3 sets x 4 reps 

-Blob Deads 

-Glute Bridges 
100 reps 

Thursday - October 13, 2016

warm-up
450m run
then…
25 wall balls 
25 toes to bar 

WOD 
1 minute on AMRAP
5 wall balls 
5 burpees 
1 minute off 
10x 

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

Olympic
-Max Snatch Off Low Blocks

Wednesday - October 12, 2016

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

WOD
AMRAP 7 
15 air squats 
5 power cleans (165lbs/110lbs)
15' handstand walk

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

Westside 
Max Effort Upper 
-Bench Press + Bands 

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
3 sets x 5 reps 

-Laying Extensions
3 sets x 5 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Machine Extensions + Machine Face Pulls
3 sets x 20 reps 

-ABS

Tuesday, October 11, 2016

Tuesday - October 11, 2016

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

WOD
EMOM 14
Odd - 10 floor press 
Even - 10 back squat 

165lbs/110lbs

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

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

-GHR's
5 sets x 8 reps

-Back Extensions 
3 sets x 6 reps

-Blob Deads
3 sets 

-ABS

Wednesday, October 5, 2016

Wednesday - October 5, 2016

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

WOD 
3 snatches 
5 burpees 
5 rounds for time 

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

Weatside 
Max Effort Upper
-Bow Bar

-Outlaw Wide
3 sets x 1 rep

-Double Pause 
2 sets x 2 reps 

-Close Grip
3 sets x 3 reps

-Laying Extensions 
3 sets x 3 reps 

-Machine Extensions 
2 sets x 20 reps 

-FacePulls
2 sets x 20 reps

Tuesday, October 4, 2016

Tuesday - October 4, 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 
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

-Snatch Grip Extensions 
3 sets x 3 reps

-ABS

Thursday, September 29, 2016

Thursday - September 29, 2016

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

WOD 
12-9-6
Power cleans (135lbs/95lbs)
Wall balls (20lbs/14lbs)

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

Olympic 
-Snatch 
max off 2 mats


Wednesday, September 28, 2016

Wednesday - September 28, 2016

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

WOD 
AMRAP 7 
7 power snatch 
7 burpees

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

Westside 
Max Effort Upper 
-Pin Press

-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 5 reps

-Underhand Bent Over Rows 
3 sets x 9 reps

-Machine Extensions 
3 sets x 20 reps

-Face Pulls
3 sets x 20 reps 

-ABS 

Monday, September 26, 2016

Tuesday - September 27, 2016

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

WOD 
7 squat clean thrusters (175lbs/125lbs)
7 pull ups 
3 rounds for time 

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

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

-Sumo Pulls 
6 sets x 1 reps

-Conventional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 5 reps 

-Blob Deads 
2 sets 

-ABS