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Training for Saturday, July 21st

No Comp Class Today! Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of 4 For Time 200 Toes to Bar 200 DB Thrusters 50/35 (2

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Training for Friday, July 20th

Warm Up Group Circle Overhead Mobility 3 Rounds 6 Push Press/Push Jerk/Split Jerk (Rounds 1/2/3) 6 Jumping Knee Tucks 3 Snatch Complexes (Power Snatch + Hang Squat Snatch) 6 Med

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Training for Thursday, July 19th

Warm Up Group Circle 400m Run 2 Rounds :10 Hollow Hold + 5 Hollow Rocks 10 KB Swings (Russian Round 1, American Round 2) :10 Arch Hold + 5 Arch

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Training for Wednesday, July 18th

Warm Up Group Circle Band Activation 3 Rounds 8 Tempo Blank Bar Deadlifts (:03 descent) 3 Inchworms with Push Up :30 Jump Rope (Double Unders rounds 2 and 3) Strength

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Training for Tuesday, July 17th

Warm Up Group Circle Running Line Drills 2 Rounds 200m Run 25’ Walking Lunge 8 Kipping Leg Raises Workout #1 Partner Mile Run For Time With a partner, complete 8

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Training for Monday, July 16th

Warm Up Group Circle 3 Rounds 5 Blank Bar Push Press 5 Up Downs 5 American KB Swings 5 KB Goblet Squats 5 Power Jumps Strength Test 18:00 to find

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Training for Saturday, July 14th

No Comp Class Today! Every Saturday at 9:00 is Community Day! Workout of the Day Partner Dumbbell DT 10 Rounds for Time 15 Synchro Partner Air Squats 12 DB Deadlifts

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Training for Friday, July 13th

Warm Up Group Circle 2 Rounds 20 Single Unders 10 Single Leg Hinges (5 each leg) 10 Step Back Lunges -then- 2 Rounds 5 Deadlifts 5 Hang Power Cleans 5

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Training for Thursday, July 12th

Warm Up Group Circle 3 Rounds 3 Inchworms with Push Up 6 Banded Good Mornings 6 Jump Squats 6 Beat Swings Functional Bodybuilding (11:00) Supersets of 6 KB Floor Presses

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Training for Wednesday, July 11th

Warm Up Group Circle Snatch Mobility with PVC Snatch Activations with Bands Snatch Drills with Blank Bar Weightlifting Test 20:00 to find a 1-Rep Max Snatch *May use Power, Squat

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