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Training for Thursday, March 1st

Training for Thursday, March 1st

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


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Training for Wednesday, February 28th

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


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Training for Tuesday, February 27th

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


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Training for Monday, February 26th

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


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Training for Saturday, February 24th

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


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Training for Friday, February 23rd

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


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Training for Thursday, February 22nd

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


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Training for Wednesday, February 21st

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


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Training for Tuesday, February 20th

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


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Training for Monday, February 19th

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


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