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Training for Thursday, January 18th

Training for Thursday, January 18th

Warm Up Group Circle 3 Rounds 200m Run 10 KB Swings (Russian Rounds 1&2, American Round 3) Down and Back Overhead KB Walk *Down  with


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Training for Wednesday, January 17th

Warm Up Group Circle 2 Rounds 10 Romanian Deadlifts 10 Med Ball Squat Cleans 10 Ring Rows Max Test 22:00 to find 1 Rep Max


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Training for Tuesday, January 16th

Warm Up Group Circle 3 Rounds 10/8 Calorie Row :30 Jump Rope Practice (Double Unders on Last Round) 1 Wall Walk Gymnastics Skill Work Kipping


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Training for Monday, January 15th

Warm Up Group Circle PVC Mobility 3 Rounds 5 Power Snatches 5 Overhead Squats 5 Bar Kips Max Test 22:00 to find a 1 Rep


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Training for Saturday, January 13th

7:30 West Side Comp is On!  Workout at the bottom. Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 10


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Training for Friday, January 12th

Warm Up Group Circle 10 Ring Rows 5 Push Ups 10 Squats 10 Bar Kips 5 Push Ups 10 Squats Workout of the Day “Angie”


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Training for Thursday, January 11th

Warm Up Group Circle Partner Warm Up 3 Rounds Each 10 KB Lawnmower Pulls (5 each arm) 10 KB Strict Press (5 each arm) Row


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Training for Wednesday, January 10th

Warm Up Group Circle 3 Rounds 8 Up Downs 8 Air Squats 8 Bar Kips Workout #1 For Time 75 Bar-Facing Burpees *9:00 Time Cap


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Training for Tuesday, January 9th

Warm Up Group Circle 3 Rounds 5 Romanian Deadlifts 45/35 5 Hang Power Cleans 45/35 5 Push Press 45/35 -then- Squat Clean Review Olympic Lifting


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Training for Monday, January 8th

Warm Up Group Circle 3 Rounds 7 Up Downs 7 2-count Mountain Climbers 7 Thrusters 43/35 Gymnastics Work 4 Rounds for Quality 10 KB Windmills


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