West Side Comp is On with Coach D$! Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of 3 2 Rounds for Max Reps A) Calorie
Read FullWarm Up Group Circle then 10 PVC Pass Throughs 10 PVC Around the Worlds 3 Rounds 3 Inchworms with Push Up 8 KB Deadlifts (heavy) 8 PVC Overhead Squats 8
Read FullWarm Up Group Circle then Partner Warm Up 3 Rounds 12/9 Calorie Row Inchworms with Push Up *Partner 2 does inchworms until Partner 1 finishes row Gymnastics Skill Work Handstand
Read FullWarm Up Group Circle then: 10 PVC Pass Throughs 10 PVC Around the Worlds 3 Rounds 6 PVC Power Snatches 6 PVC Overhead Squats 6 Bar Kips Strength Endurance Work
Read FullWarm Up Group Circle then: 200m Run 10 Russian Swings 10 Hollow Rocks 1 Wall Walk 10 American Swings 10 Hollow Rocks 1 Wall Walk 200m Run Sprint Conditioning Workout
Read FullWarm Up Group Circle then: 2:00 Jump Rope Drills then 3 Rounds 8 Med Ball Cleans 8 Scap Pull Ups 8 Ski Jumpers Olympic Lifting Strength + Skill Work Clean
Read FullWest Side Comp is On! Workouts at the Bottom. Every Saturday at 9:00 is Community Day! Workout of the Day Teams of 4 20:00 AMRAP Max Calorie Row Max Strict Press
Read FullWarm Up Group Circle then 3 Rounds 4 Hang Cleans 45/35 4 Front Squats 45/35 4 Push Press 45/35 4 Ring Rows with :02 hold at top Strict Gymnastics Strength
Read FullWarm Up Group Circle then 3 Rounds 7 American KB Swings (light) 7 Jumping Ring Dips 7 Hanging Scap Pulldowns 1 Wall Walk with :05 Lockout Hold Strength Work 0:00-7:00
Read FullWarm Up Group Circle then 400m Run then 3 Rounds 4 Inchworms Walking Lunges Down 10 Hollow Rocks Broad Jumps Back Grunt Work 4 Rounds, 1:00 rest b/t rounds 100m
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