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Training for Saturday, August 19th

West Side Comp is On with Coach D$! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 100 DB Snatches 50/35 100 Wall Balls

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Training for Friday, August 18th

Gymnastics Skill Work Handstand Hold Progressions Every 2:00 for 6 sets get upside down for :30 Wall-Facing Handstands.  Prioritize locking the body out in a straight line with no sagging

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Training for Thursday, August 17th

Strength Work Front Rack Barbell Lunges Sets of 8-10 Reps on one leg at a time 15:00 to climb in weight, prioritizing balance, stability and posture Workout of the Day

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Training for Wednesday, August 16th

Strength Work 1-arm seated DB Press Sets of 8-10 15:00 to climb in weight, prioritizing good posture and doing unbroken reps Workout of the Day For Time 25 C2B Pull

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Training for Tuesday, August 15th

Strength/Skill Work High Hang Squat Snatch Work up to 65% of your 1-rep max snatch 3 sets x 3 reps @ 65% *priority today is getting faster under the barbell

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Training for Monday, August 14th

Gymnastics Skill Work Muscle Up Transitions 13:00 Practicing Transitions on the low rings Athletes able to get strict muscle ups on the low rings may progress to high rings Workout

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Training for Saturday, August 12th

West Side Comp is On! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 4 RFT 40 Wall Balls 20/14 10 Synchro

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Training for Friday, August 11th

Strength Work Split Jerk Work up to 65% of 1RM Jerk 3 Sets x 3 Reps @ 65% Workout of the Day For Time 30 Ball Slams 30 Sit Ups

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Training for Thursday, August 10th

Workout of the Day 3 Rounds, 4:00 Rest Between Rounds On an 8:00 Clock 800m Run Buy In AMRAP 12 Deadlifts 95/65 (RX+ 115/75, Comp 135/95) 8 Overhead Lunges *Score

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Training for Wednesday, August 9th

Workout of the Day #1 With a Partner For Time 100 Burpees Over Partner *Divide work however you choose Workout of the Day #2 Every 2:00 for 6 Rounds 10

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