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Training for Monday, August 22nd

Training for Monday, August 22nd

Strength/Skill Squat Cleans + Front Squats 5 Cleans + 1 Front Squat @ 65% 1RM Clean 4 Cleans + 2 Front Squats @ 70% 3


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Training for Saturday, August 20th

7:30 West Side Comp is on! Cascade Classic Qualifier workout 5 12:00 AMRAP 5 Power Cleans 195/135 7 Bar Facing Burpees 9 Pull Ups Every


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Training for Friday, August 19th

Strength/Skill Back Rack Lunges 4 Sets x 8 Reps on each leg Keep weight moderate, focusing on balance and stabilization For those who completed “Kelly”


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Training for Thursday, August 18th

Strength/Skill *Performed after the WOD* 5 max sets of ring push ups 5 reps on reverse hyperextesion machine following each set Keep weight low on


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Training for Wednesday, August 17th

Strength/Skill 100 KB Swings For Time 5 Burpee Penalty anytime you stop swinging Workout of the Day 9:00 AMRAP Ascending Bear Complex 95/65 (125/85 Comp)


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Training for Tuesday, August 16th

Strength/Skill Split Jerk 1 Jerk every minute for 15:00 Starting at 50% of 1RM, climbing in weight as able up to 90% Workout of the


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Training for Monday, August 15th

Warm Up Test!! Death by Burpees In a minute complete 5 burpees, adding a burpee every minute until you miss the goal Strength/Skill Sled Push


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Training for Saturday, August 13th

7:30 West Side Comp is on! Prioritizing Cascade Classic Qualifier Workouts and Elysian Games Practice Every Saturday at 9:00 is Community Day!!! Workout of the


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Training for Friday, August 12th

Strength/Skill Toes to Bar 4 Sets for Maximum Reps, 2:00 rest between sets *Every individual set is for maximum reps Workout of the Day 12:00


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Training for Thursday, August 11th

Strength/Skill 5 Supersets of: 8 Seated Arnold Press + 8 Bent Over DB Rows (8 each arm) Climb in weight as able Can use different


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