Warm Up Group Circle 3 Rounds 6 Bar Kips 6 Box Step Ups 6 KB Swings 150m Row at 75% effort Gymnastics Skill Work 5
Warm Up Group Circle Band Activation + Mobility 5 Power Cleans 5 Push Press 5 Jump Squats 5 Power Cleans 5 Push Jerk 5 Jump
Every Saturday at 9:00 is Community Day! No Separate Comp Class Today. Workout of the Day Teams of 3 For Time 60-40-20 Synchro Med Ball
Group Circle Warm Up #1 2 Rounds 3 Inchworms + Push Up 6 Single Leg Hinges (3 each leg) 6 Single Leg Bounds/Broad Jumps(3 each
Warm Up 3 Rounds 7 Blank Bar Bent Over Rows 7 Bar Kips 1 Wall Walk with :05 Lockout Hold Pulling Strength Pronated Grip Bent
Warm Up 200m Run 10 Ball Slams 10 Jumping Lunges 200m Run 10 Ball Slams 10 Behind the Neck PVC Split Jerk Weightlifting Skill (15:00)
Group Circle Warm Up #1 3 Rounds 4 Scorpions 4 Hang Power Cleans 4 Front Squats 4 Shoulder to Overhead Workout #1 7:00 AMRAP 4
Warm Up Group Circle 3 Rounds 8 Blank Bar Strict Press 8 Alternating KB High Pulls 8 KB Swings 4 Power Jumps Pressing Strength Strict
West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of
Group Circle Warm Up #1 PVC Shoulder Mobility and Posterior Chain Activation -then- 10 PVC Back Squats 10 DB Deadlifts (5 each arm) 10 PVC