Strength/Skill Work KB Overhead Squats 10:00 EMOM Perform 6 KB OHS each minute, alternate arms every other minute RX: 44/26, Comp: 53/35 Workout of the
Strength Work Touch-and-Go Power Cleans Sets of 5 16:00 to climb as able as long as you continue to maintain good posture at the bottom
The Battle on Admiral is right around the corner. There’s been some buzz around the gym with partners getting ready to perform their best at
Workout of the Day “Kelly” 5 RFT 400m Run 30 Box Jumps 30 Wall Balls Cool Down Foam Roll Quads then Static Quad Stretch Static
Strength Work Deadlift Sets of 5 with a double overhand grip 15:00 to increase as able After each set, perform 10 banded good mornings Workout
Benchmark Test 1-mile Time Trial *meet at the gym, we will go over to the track together *non runners have a 2.5-mile bike time trial!!!
West Side Comp is On! Workouts at the Bottom. Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 5 RFT 200m
Strength/Skill Work Split Jerk 15:00 of practice in sets of 3. Work up to 70% of your 1 Rep Max Focus is on footwork and
Strength Work Bench Press Sets of 8-10 reps (approximately 70% of your 1RM) 15:00 climbing in weight as able. Focus on getting full range of
Gymnastics Skill Work 12:00 to work on Kipping Effectively using the gymnastics kip for pull ups, C2B pull ups and bar muscle ups Workout of
