Warm Up 3 RFQ 5 PJ 5 OHS 5 good morning Jerk review / mobility Strength 5×3 split jerk *beginner — power jerk *all athletes — practice split props with
Read FullWarm Up 3 RFQ 5 cal bike 5 pushups 5 air squats Review / warm up DU Skill “Flight Simulator” 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 DU *scale A — 3-6-9-12-15-18-21-24-27-30-27-24-21-18-15-12-9-6-3 *scale B — DU attempts
Read FullWarmup 3 RFQ 5 KB snatch left 5 KB snatch right 5 goblet squat 5 box jump OHS review / mobility Strength 5×5 OHS Workout of the Day For time
Read FullEvery Saturday at 9:00 is Community Day. West Side Comp is on at 7:30 today! Workout of the Day 32 minute AMRAP One round each partner: Partner A — 400
Read FullWarm Up 3 RFQ 6 OHL @ bb 6 PP 6 good morning DL review / mobility Strength 5×5 DL Workout of the Day 20 G2OH (135/95) 40 t2b 60
Read FullWarm Up 3 RFQ 5 pullups 5 pushups 10 air squat GHD situp review Skill 3 RFQ max strict pullups max strict dips 10 GHD situps *record best attempt Workout
Read FullWarm Up 200 m run (250 m row) Clean review / mobility 3 RFQ 5 HSC @ barbell 5 PP 5 pullup Strength 5×3 squat clean *beginner — PC +
Read FullWarmup 3 RFQ 5 box jump (24/20) 5 pullups 10 air squat Turkish getup / rope climb review Skill Every 90sec (3 rounds of each — rotating) A — 2
Read FullWarmup 200 m run (250 m row) 3 RFQ 5 BTN PP @ barbell 5 HSC SP review / mobility Strength 5×5 SP HSPU review Workout of the Day 5
Read FullEvery Saturday at 9:00 is Community Day. West Side Comp is on at 7:30 today! Workout of the Day “Pet Rock” 1600m relay row (200 m at a time) 40/40
Read Full