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Training for Monday, August 1st

Training for Monday, August 1st

Strength/Skill DB Step Ups + Squat Jumps 5 Supersets of 8 DB Step Ups + 8 Squat Jumps *4 reps each leg, 20” box Workout


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Training for Saturday, July 30th

7:30 West Side Comp is on! Every Saturday at 9:00 is Community Day!!! Workout of the Day “Fight Gone Awful” In teams of 3: 2


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Training for Friday, July 29th

Strength/Skill Snatch Pulls + Snatch Grip Deadlifts 5 sets of 2 pulls + 5 deadlifts Weight is 75, 85, 95, 105, 110% of max snatch


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Training for Thursday, July 28th

Workout of the Day For Time 800m Run 50 Pull Ups 50 Wall Balls 20/14 50 Toes to Bar 50 KB Swings 53/35 50 Sit


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Training for Wednesday, July 27th

Strength/Skill Push Press 20:00 to find 3 rep max Workout of the Day 4 x 3:00 AMRAP, 1:00 rest between rounds Each AMRAP is Max


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Training for Tuesday, July 26th

Strength/Skill Muscle Ups Technique work, refining the transition from below to above the rings Workout of the Day 12-9-6 Muscle Ups Deadlift 245/165 *RX is


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Training for Monday, July 25th

Strength/Skill Push Up/Weighted Push Up 5 sets of 8-12 reps *No knee push ups today, the scale options are banded push ups and box push


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Training For Saturday July 23rd

It’s community Saturday!! Come on, come all! In teams of two, a 30 minute AMRAP: 20 Front Squats (45/35) 20 Push Press (45/35) 400 m


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Training for Friday, July 22nd

Strength/Skill Clean and Jerk 25:00 to find 1 Rep Max Workout of the Day 4 Rounds, 1:00 at each station 1 – Max Burpees to


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Training for Thursday, July 21st

Strength/Skill Overhead Squat 20:00 to find 3 rep max Workout of the Day 30-20-10 KB Snatches 44/26 Ball Slams 20/15 Power (Jumping) Lunges ZoomFit Strength/Skill


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