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Training for Monday, October 22nd

Warm Up Group Circle 3 Rounds with Blank Bar 6 Deadlifts 6 Hang Power Cleans 6 Back Rack Lunges 6 Beat Swings Strength Work Back Rack Lunges 5 Sets x

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Training for Saturday, October 20th

West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day. Workout of the Day With a Partner 6 Rounds for Time 20

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Training for Friday, October 19th

Warm Up Group Circle 3 Rounds 25’ Lunge with KB in Front Rack 10 KB Bent Over Rows each arm 5 Burpees Over KB Strength Work Sled Push + Pull

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Training for Thursday, October 18th

Warm Up Group Circle 3 Rounds with Partner 6 Blank Bar Power Cleans 6 Blank Bar Thrusters Partner Row *Partners Alternate each time one person finishes the thrusters Weightlifting Skill

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Training for Wednesday, October 17th

Warm Up Group Circle 2 Rounds 10 Single Leg Hinges (5 each leg) 10 Gymnastics Squats (feet together) 10 KB Sumo High Pulls 10 KB Swings 6-10 Bar Kips (focus

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Training for Tuesday, October 16th

Warm Up Group Circle 3 Rounds 8 Ring Rows 8 Hollow Rocks 2 Inchworms with 2 Push Ups @ the bottom Pulling Strength Work Pronated Grip Bent Over Barbell Row

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Training for Monday, October 15th

Warm Up Group Circle 3:00 Jump Rope Practice 3 Rounds 6 Push Presses 6 Barbell Overhead Lunges 6 Strict Hanging Knee Raises Workout #1 “Annie” For Time (10:00 Cap) 50-40-30-20-10

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Training for Friday, October 12th

Warm Up Group Circle 200m Run Together Med Ball Squat Clean Review Workout of the Day For Time (4 Rounds) 200m Run with Medicine Ball 20/14 (Comp 30/20) 27-21-15-9 Med

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Training for Thursday, October 11th

Warm Up Group Circle 3 Rounds :45 Row @ 75% effort 10 Ski Jumpers 1 Walk Walk with 5-10 second lockout hold Gymnastics Skill Handstand Push Ups 4-6 HSPUs every

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Training for Wednesday, October 10th

Warm Up Group Circle Running Line Drills Small Block Run 2 Rounds 5 Push Ups 5 Ring Rows 5 Beat Swings Strength Work 1-Arm DB Bench Press 4 Complexes of:

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