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

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