Warm Up Group Circle 1-DB Overhead Carry ← 6 Hanging Knee Raises 1-DB Overhead Carry → 6 Up Downs Grunt Work 5 Rounds for Quality
Warm Up Group Circle Snatch Mobility Burgener Snatch Warm Up Weightlifting Skill + Conditioning A) Every 2:00 x 5 perform 2 squat snatches. Climb as
Warm Up Group Circle 2:00 Jump Rope Practice 3 Rounds 8 KB OH Lunges (4 Each Side) 6 Hanging Knee Raises 4 Inchworms w/ Push
Warm Up Group Circle 3 Rounds 6 Romanian Deadlifts 45/35 6 Hang Power Cleans 6 Push Press 6 Back Squats Strength Work Back Squat 3
No West Side Comp Class During The Open, hit those workouts HARD then recover! Every Saturday at 9:00 is Community Day! Workout of the Day
Warm Up Group Circle 3 Rounds 10/8 Cal Row 10 DB Hang Clean High Pulls (light weight, 5 each side) 10 DB Push Press (5
Warm Up Group Circle 3 Rounds 10/8 Calorie Row 10 Jumping Lunges 8 Ring Rows Skill Work Alternating Split Jerk 4 Split Jerks Every 2:00
Warm Up Group Circle 3 Rounds 5 Scap Pull Ups 5 Push Ups 5 High Jumps 10 KB Deadlifts 53/35 Skill Work Kipping Toes to
Warm Up Group Circle 400m Run 2 Rounds 10 Plank Shoulder Taps 10 Med Ball Squat Clean Thrusters Workout #1 For Time Run/Bike/Row/Ski 100 Sit
Warm Up Group Circle 3 Rounds 4 Inchworms w/ Push Up 8 Up Downs 8 KB Lawnmower Pulls (4 each arm) 8 KB Goblet Lunges
