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Training for Monday, December 11th

Training for Monday, December 11th

Warm Up Group Circle then Band/PVC Shoulder Mobility + Activation 3 Rounds 6 PVC Overhead Squats 6 Up Downs 12 KB Lawnmower Pulls (6 each


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Training for Saturday, December 9th

West Side Comp is On, Workouts Below! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 60/45 Calorie


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Training for Friday, December 8th

Warm Up Group Circle then 3 Rounds 8 Squat Jumps 8 Ring Rows/Bar Kips 1 Wall Walk *everyone does ring rows first 2 rounds, kipping


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Training for Thursday, December 7th

Warm Up Group Circle then 12 Blank Bar Good Mornings 12 Blank Bar Romanian Deadlifts -THEN- 3 Rounds 10/8 Calorie Row 10 KB Swings (Russian


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Training for Wednesday, December 6th

Warm Up Group Circle then 2 Rounds 30 Single Unders 8 Bar Kips 8 Feet Together Squats -THEN- 2 Rounds :30 Double Under Practice 8


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Training for Tuesday, December 5th

Warm Up Group Circle then 3 Rounds with Partner 10/8 Calorie Row Medicine Ball Cleans 20/14 *No set number of Cleans, switch whenever rowing partner


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Training for Monday, December 4th

Warm Up Group Circle then 3 Rounds 5 Ring Rows 5 Push Ups 10 Box Step Ups (5 each leg) Strength Work Bench Press Sets


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Training for Saturday, December 2nd

7:30 West Side Comp is On, Workouts Below! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 12:00 AMRAP 50


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