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Training for Monday, December 11th

Warm Up Group Circle then Band/PVC Shoulder Mobility + Activation 3 Rounds 6 PVC Overhead Squats 6 Up Downs 12 KB Lawnmower Pulls (6 each arm) Strength Work Overhead Squat

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Training for Saturday, December 9th

West Side Comp is On, Workouts Below! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner For Time 60/45 Calorie Row 60 Power Cleans 60/45

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Training for Friday, December 8th

Warm Up Group Circle then 3 Rounds 8 Squat Jumps 8 Ring Rows/Bar Kips 1 Wall Walk *everyone does ring rows first 2 rounds, kipping pull up athletes do bar

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Training for Thursday, December 7th

Warm Up Group Circle then 12 Blank Bar Good Mornings 12 Blank Bar Romanian Deadlifts -THEN- 3 Rounds 10/8 Calorie Row 10 KB Swings (Russian Rounds 1 & 2, American

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Training for Wednesday, December 6th

Warm Up Group Circle then 2 Rounds 30 Single Unders 8 Bar Kips 8 Feet Together Squats -THEN- 2 Rounds :30 Double Under Practice 8 Kipping Knee Raises 8 Box

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Training for Tuesday, December 5th

Warm Up Group Circle then 3 Rounds with Partner 10/8 Calorie Row Medicine Ball Cleans 20/14 *No set number of Cleans, switch whenever rowing partner reaches target Oly Strength Work

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Training for Monday, December 4th

Warm Up Group Circle then 3 Rounds 5 Ring Rows 5 Push Ups 10 Box Step Ups (5 each leg) Strength Work Bench Press Sets of 5, Climbing in weight

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Training for Saturday, December 2nd

7:30 West Side Comp is On, Workouts Below! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 12:00 AMRAP 50 Box Jump Overs 50 Pull

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Training for Friday, December 1st

Warm Up Group Circle then 3 Rounds 10 KB _______ (Deadlifts Round 1, Russian Swings Round 2, Swings Round 3) 10 KB Goblet Squats 10 Bar Kips Strength Work Supersets

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Training for Thursday, November 30th

Warm Up Group Circle then 3 Rounds 10/8 Calorie Row 4 Inchworms + Push Up :15 Handstand Hold Strength Work Back Squat Sets of 5, Climbing in weight for 18:00

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