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 

Saturday, September 24, 2016

Saturday - September 23, 2016

warm-up
450m run
then...
6 pass through 
7 spider-mans 
8 dynamic toe touches 

WOD
1 deadlift 
1 power clean
1 jerk 
1 over bar burpee 
30 rounds for time (135lbs/95lbs)

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

Westside 
Max Effort Lower 
-Fifty Iron Man 

-Conventional Pulls
3 sets x 1 rep

-GHR'S
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 7 reps

-Walking Lunges 
2 sets x 100m 

-ABS 

Wednesday, September 21, 2016

Wednesday - September 21, 2016

warm-up
450m run
then...
5 wall balls 
5 toes to bar 
5x 

WOD
300m run
30 push press (95lbs/65lbs)
3 rounds

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

Westside
Max Effort Upper 
-Bench 

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause Bench 
3 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 

-Maxhine Face Pulls
3 sets x 20 reps 

-ABS

Tuesday, September 20, 2016

Tuesday - September 20, 2016

warm-up
450m run
then…
"Cindy"

WOD
100ft over head walking lunges (45lb/25lb)
20 box jumps
3 rounds for time

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

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

-Sumo Pulls 
9 sets x 1 reps 

Conventional Pulls 
3 sets x 1 rep 

-Dimmels 
3 sets x 20 reps 

-GHR's 
3 sets x 5 reps 

-ABS

Thursday, September 15, 2016

Thursday - September 15, 2016

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

WOD 
7 pulls ups 
10 power cleans (135lbs/95lbs)
3 rounds for time 

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

Olympic
-Snatch 
2 reps @ 65%
2 reps @ 75%
1 reps @ 85%

Wednesday, September 14, 2016

Wednesday - September 14, 2016

warm-up
459m run 
then...
Toes to bar "Cindy" 

WOD 
21-15-9
OHS (115lbs/80lbs)
burpee pull ups 

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

Westside
Max Effort Upper
-Bow Bar / Axle Bar 

-Outlaw Wide Bench
1 set x 6 reps 

-Double Pause Bench 
2 sets x 3 reps 

-Close Grip Bench 
2 sets x 5 reps 

-Laying Extensions 
3 sets x 7 reps 

-Bent Over Rows 
30 reps

-Machine Extensions
2 sets x 25 reps 

-Face Pulls 
2 sets x 25 reps 

-ABS

Monday, September 12, 2016

Tuesday - September 13, 2016

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

WOD
For time 
15 squat cleans (155lbs/105lbs)
12 Thrusters 
9 Clean & Jerks 

5 minutes rest 
Then...

AMRAP 8 
4 lateral over bar burpees 
2 hang power cleans (205lbs/145lbs)

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

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 4 reps 

-Snatch Grip Extensions 
3 sets x 3 reps 

-KB Box Squats 
2 sets x 25 reps 

-Blob Deads 
2 sets 

-Glute Bridges
100 reps

-Leg Curls 
100 reps

-ABS 

Friday, September 9, 2016

Saturday – September 10, 2016

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

WOD
EMOM 10 
8 snatches
16 air squats

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

 Westside 
Max effort lower
-Box squat + heavy bands

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep

-3 SuperSets 
8 GHR's
8 Snatch Grip Extensions 
50 Glute Bridges 

-KB Box Squats 
2 sets x 20 reps 

-Blob Deads

-Abs

Thursday, September 8, 2016

September 08, 2016

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


WOD
21-15-9
Wall balls 
Clean & jerks (95lbs/65lbs)

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

Olympic
-Snatch
Off blocks

Wednesday, September 7, 2016

Wednesday - September 07, 2016

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

WOD
8 pull ups 
12 power snatches (115lbs/80lbs) 
4 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 
3 sets x 3 reps 

-Laying Extensions
3 sets x 7 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Triceps Machine 
4 sets 

-Machine Extensions
2 sets x 20 reps 

-Face Pulls 
2 sets x 25 reps 

-ABS

Monday, September 5, 2016

Tuesday - September 06, 2016

wamr-up
450m run 
then...
"Cindy"

WOD
On the 2 minutes for 20 minutes 
1 squat clean + front squat + 1 jerk 

Then...

AMRAP 5 
Squat clean & Jerk (185lbs/135lbs)

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

Westside 
Dynamic Effort Lower 
-Box Squats 
50% + Bands 
6 sets x 1 rep

-Sumo Pulls 
6 sets x 1 reps 

-Conventional Pulls 
3 sets x 1 rep 

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 7 reps 

-Blob Deads 
2 sets 

-Glute Bridges 
100 reps

-Leg Curls 
100 reps

-Abs 

Wednesday, August 31, 2016

Thursday - September 01, 2016

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

WOD 
For Time:
100m run
15 OHS
200m run
15 OHS
300m run
15 OHS
400m run
15 OHS 

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

Olympic
-Snatch 
2 reps @ 60%
2 reps @ 65%
2 reps @ 70%
2 reps @ 80%

Wednesday - August 31, 2016

Westside 
Max Effort Upper
-Bench Press + Chains 

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 5 reps 

-Bent Over Rows 
9 sets x 3 reps

-Triceps Machine 
3 sets 
-Face Pulls 
3 sets x 20 reps 

-ABS 

Tuesday, August 30, 2016

Tuesday - August 30, 2016

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

WOD
For Time:
50 thrusters (95lbs/65lbs)
5 minutes rest 
40 thrusters (95lbs/65lbs)
4 minutes rest 
30 thrusters (95lbs/65lbs)

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

Westside 
-Box Squats 
60% + Bands 

-Sumo Pulls 
9 sets x 1 rep

-Conventional Pulls
3 sets x 1 rep 

-GHR's 
2 sets x 10 reps

-Snath Grip Extensions 
3 sets x 5 rep
-Blobs 
2 sets 

-Glute Bridges 
100 reps

-ABS

Saturday, August 27, 2016

Saturday - August 27, 2016

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

WOD
1 power clean (135lbs/95lbs)
1 thruster (135lbs/95lbs)
1 shoulder to overhead (135lbs/95lbs)
15 rounds for time 

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

Westside 
Max Effort Lower 
-Box Squats Bands + Chains 

-Sumo Pulls 

-Conventional Pulls 

-GHR's
3 sets x 8 reps 

-Snatch Grip Extensions 
3 sets x 3 reps 

-Blob Deads 
2 sets 

-Glute Bridges 
100 reps 

Wednesday, August 24, 2016

Wednesday - August 24, 2016

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

WOD 
100 power cleans (135lbs/95lbs) 

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

Westside 
Max Effort Upper 
-Bench Press Reverse Grip

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause 
2 sets x 2 reps 

-Close Grip Bench 
2 sets x 5 reps 

-Laying Extensions 
3 sets x 5 reps 

-Bent Over Rows 
9 sets x 3 reps 

-Triceps Machine
4 sets 

-Machine Extensions 
2 sets x 20 reps 

-Machine Face Pulls 
2 sets x 20 reps 

-ABS 

Tuesday - August 23, 2016

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

WOD
6 snatches (165lbs/115lbs)
8 snatches (155lbs/110lbs)
10 snatches (135lbs/95lbs)
12 snatches (115lbs/80lbs)
14 snatches (95lbs/65lbs) 

2 minutes rest between each set 

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

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 6 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Glute Bridges 
100 reps 

-ABS

Monday, August 15, 2016

Sunday - August 21, 2016

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

WOD 
EMOM 10 
2 power cleans 

*ascending weight 

score = final weight 

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

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

-Outlaw Wide Bench 
1 set x 3 reps

-Double Pause Bench 
2 sets x 2 reps 

-Close Grip Bench 
1 set x 20 reps

-Laying Extensions 
2 sets x 8 reps 

-Machine Extensions 
2 sets x 25 reps 

-Face Pulls 
2 sets x 25 reps 

-ABS 

Saturday - August 20, 2016

warm-up
450m run
then…
lid warm-up 

WOD 
3 rounds for time 
10 wall balls (20lbs/14lbs)
20 overhead squats (95lbs/65lbs) 

*squat snatch into first OHS

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

Westside 
Max Effort Lower 
-Box Squats + Heavy Bands  

-Sumo Pulls 

-Conventional Pulls
3 sets x 1 rep 

-3 Super Sets 
7 GHR's 
7 Snatch Grip Extensions 
50 Banded Good Mornings 
50 Glute Bridges 

-ABS

Thursday - August 18, 2016

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

WOD 
3 rounds of 

AMRAP 3
over bar burpees 

rest 3 minutes between rounds 

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

Olympic
-Snatch 
4 sets x 1 rep @ 80% 

Wednesday - August 17, 2016

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

WOD 
3 rounds for time 
50 double unders 
10 clean & jerks (115lbs/80lbs)

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

Westside 
Max Effort Upper 
-Bench Press + Bands & Chains 

-Outlaw Wide Bench 
1 set x 3 reps 

-Double Pause 
 2 sets x 2 reps 

-Close Grip Bench 
2 sets x 4 reps 

-Laying Extensions 
3 sets x 6 reps 

-Bent Over Rows 
30 reps 

-3 Super Sets 
20 Tricep Machine Dips 
20 Machine Press Downs 
20 Face Pulls 

-ABS 

Tuesday - August 16, 2016

warm-up
450m run
then…
"Cindy"

WOD 
"Randy"
75 power snatch (75lbs/55lbs)

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

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

-Conventional Pulls 
3 sets x 1 reps 

-GHR's 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 8 reps 

-Glute Bridges 
100 reps 

-ABS 

Saturday, August 13, 2016

Saturday - 13, 2016

warm-up
450m run
then...
8 - 100m runs 

WOD
EMOM 10
10 burpees

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

Westside 
Max Effort Lower
-Box Squats + Chains 

-Sumo Pulls

-Conventional Pulls
3 sets x 1 rep

-GHR's 
3 sets x 3 reps

-Snatch Grip Extensions 
2 sets x 8 reps

-Blob Deads
2 sets 

-Glute Birdges 
100 reps

-Abs

Thursday, August 11, 2016

Thursday - August 11, 2016

warm-up
450m run 
then...
3 putting on your pants
4 pass throughs 
:30 squat hold

WOD
6 clean & jerks (185/135)
8 clean & jerks (175/125)
10 clean& jerks (165/115)
12 clean & jerks (155/105)
14 clean & jerks (135/95)

2 minutes rest between sets

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

Olympic 
3 sets x 1 rep @ 65%
1 rep @ 75%
1 rep @ 85%

Wednesday, August 10, 2016

Wednesday - August 10, 2016

warm-up
450m run
then...
5 spider-mans 
6 pass throughs 
7 dynamic toe touches 
3x

WOD
3 rounds for time 
21 wall balls (20lbs/14lbs)
15 toes to bar
9 power snatch (135lbs/95lbs)

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

Westside
Max Effort Upper
-Bow Bar

-Outlaw Wide
1 set x 3 reps

-Double Pause
2 sets x 2 reps

-Close Grip
3 sets x 3 reps

-Laying Extensions
3 sets x 3 reps

-Triceps Machine
3 sets

-Bent Over Rows
30 reps

-ABS

Tuesday, August 9, 2016

Tuesday - August 9, 2016

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

WOD
7 rounds on the 5 minute of: 
100m shuttle run (50x2) 
15 KB swings (53lbs/35lbs) 
100m shuttle run (50x2)
15 burpees 
100m shuttle run (50x2)

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

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 
3 sets x 5 reps 

-Snatch Grip Extensions 
3 sets x 3 reps 

-KB Box Squats
2 sets x 20 reps 

-Blob Deads 
2 sets 

-Glute Bridges 
100 reps

-Reverse Hypers 
2 sets x 25 reps 

-ABS 

Wednesday, August 3, 2016

Thursday - August 04, 2016

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

WOD
EMOM 10
1 Squat Snatch 

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

Olympic 
-Snatch 
1 rep @ ...
60%
65%
70%
75% 

Tuesday, August 2, 2016

Wednesday - August 03, 2016

warm-up
450m run
then...
5 pass throughs 
6 spider-mans 
:30 squat hold 

WOD
AMRAP 9
5 burpees 
4 power snatch (95lbs/65lbs)
3 pull ups 

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

Max Effort Upper 
-Bench Press + Chains 

-Outlaw Wide Bench 
1 set x 6 reps 

-Double Pause Bench 
2 sets x 2 reps 

-Laying Extensions 
4 sets x 20 reps 

-Kick Backs 
3 sets x 15 reps 

-Close Grip Bench 
2 sets x 12 reps 

-Weighted Dips
3 sets til failure 

-ABS 

Monday, August 1, 2016

Tuesday - August 02, 2016

warm-up
450m run 
then...
"Cindy" 

WOD
  50 air squats 
5 clean & jerks (205lbs/ 135lbs) 
40 air squats 
4 clean & jerks 
30 air squats 
3 clean & jerks 
20 air squats 
2 clean & jerks 
10 air squats 
1 clean & jerk

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

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 
2 sets x 8 repS

-Snatch Grip Extensions 
2 sets x 7 reps 

-Blob Deads 

-Glute Bridges
100 reps

-ABS 

Wednesday, July 27, 2016

Thursday - July 28, 2016

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

WOD
AMRAP 10
15 shoulder to overhead 
200m run 

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

Olympic
-Snatch 
65% x 1 rep
70% x 1 rep
75% x 1 rep
80% x 1 rep