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Training for Monday, May 1st

Training for Monday, May 1st

Strength/Skill Handstand Push Ups 5 Sets (sub-max reps) with 1:30 rest Workout of the Day Every minute for 8:00 perform: 4 Chest-to-Bar Pull Ups (Comp


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Training for Saturday, April 29th

No West Side Comp Class today so there’s a comp variant for today’s workout! Every Saturday at 9:00 is Community Day! In Teams of 4 20:00


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Training for Friday, April 28th

Workout A: “Elizabeth” 21-15-9 Squat Cleans 135/95 Ring Dips Workout B: 1-mile Run (2 Laps of Big Block) Cool Down Foam Roll Quads (1:00 each)


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Training for Thursday, April 27th

Strength/Skill Push Jerk Sets of 3, Climbing in weight for 15:00 *Focus is not just on weight, but also learning to re-dip under the bar


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Training for Wednesday, April 26th

Strength/Skill Kipping/Butterfly Pull Ups/Chest to Bar Pull Ups Focus today is on the rhythm of the kip which you are able to maintain. 6 Sets


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Training for Tuesday, April 25th

Workout of the Day “Ladies’ Choice” Perform the work required of “Karen”, “Isabel”, and “Annie” however you choose For Time 150 Wall Balls 20/14 30


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Training for Monday, April 24th

Strength/Skill Strict Press 4 Sets of 8-10 Reps at 70-75% of your 1RM Workout of the Day 10:00 AMRAP 10 Box Jumps 24/20 (Comp 30/24)


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Training for Saturday, April 22nd

West Side Comp is On! Workouts at the Bottom!. Every Saturday at 9:00 is Community Day! In Teams of 4 20:00 AMRAP 20/16 Cal Row Max


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Training for Friday, April 21st

Strength/Skill Split Jerks Warm up Split Jerk to 75% of 1RM 3 Split Jerks @ 75% every 2:00 for 5 rounds Workout of the Day


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Training for Thursday, April 20th

Strength/Skill Ring Support Holds Every 2:00 for 4 rounds hold lockout position for :20 – :40 *Scale with bands if necessary Workout of the Day


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