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Training for Saturday, July 22nd

West Side Comp is On with Coach D$! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day We’re having a “Wedding Workout” today to celebrate

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Training for Friday, July 21st

Workout of the Day “Murph Wants a Barbell” For Time 200 Back Rack Lunges 150 Hang Power Cleans 100 Shoulder to Overheads *RX 75/55; Comp 95/65 *Partition Reps as Desired

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Training for Thursday, July 20th

Strength Work Strict Press – 16:00 to find a 1 Rep Max Workout of the Day 13:00 AMRAP 16/13 Calorie Row 16 Squats 8 Ring Dips *Comp – Wear a

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Training for Wednesday, July 19th

Run Conditioning 2 x 800m run, 3:00 rest b/t runs *record time at end of 2nd run *Start and Finish Big Block Lap at the Pull Up Bars *Sub is

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Training for Tuesday, July 18th

Strength Work Overhead Squat – 16:00 to find a 1 Rep Max Workout of the Day 2 RFT 40 Wall Balls 20/14 20 Toes to Bar Cool Down Lacrosse Ball

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Training for Monday, July 17th

Power Test Max Broad Jump 4 attempts alongside tape measure.  Record furthest jump (heel at landing) Workout of the Day 11:00 AMRAP 11 Power Snatches 75/55 11 Burpees over the

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Training for Saturday, July 15th

West Side Comp is On with Coach D$! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 400m Partner Run

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Training for Friday, July 14th

Strength Work Deadlift – 16:00 to find a 1 Rep Max Workout of the Day 12:00 EMOM, rotating each minute A – 2 Rope Climbs (Comp 1 Legless, 1 Regular)

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Training for Thursday, July 13th

Skill Work Turkish Get Ups – 12:00 of Practice, climbing in weight if movement is solid Workout of the Day 2 RFT 15 Strict Press 75/55 (Comp 95/65) 30 Back

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Training for Wednesday, July 12th

NOTICE: Due to a sewer issue that should be resolved today (Wednesday), we cannot use any of the bathroom facilities!!  We’ll be meeting at the gym then going to the

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