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Training for Wednesday, April 25th

Warm Up Group Circle 3 Rounds 5 Presses/Jerks* :30 Jump Rope Practice* :30 Plank Hold* *Push Press Round 1, Push Jerk Round 2, Split Jerk Round 3 *Single Unders Round

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Training for Tuesday, April 24th

Warm Up Group Circle 3 Rounds 10 KB High Pulls (5 Each Arm) 10 KB Push Press (5 Each Arm) 5 Up Downs 5 Bar Kips Gymnastics Skill Toes to

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Training for Monday, April 23rd

Warm Up Group Circle 3 Rounds 6 Blank Bar Supinated Rows 6 Blank Bar Sumo High Pulls 6 Blank Bar Thrusters 6 High Jumps Pulling Strength Supinated Grip Bent Over

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Training for Saturday, April 21st

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 For Time 3000m Row 100

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Training for Friday, April 20th

Warm Up Group Circle Running Stretches Running Line Drills Workout of the Day 5k Run Time Trial *Non Runners Sub for 8.5 Mile Bike *Course Map Below.  Run Down California

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Training for Thursday, April 19th

Warm Up Group Circle 5 Power Cleans 5 Front Squats 5 Push Press 10 Hollow Rocks 5 Squat Cleans 5 Push Jerks 10 Hollow Rocks 5 Clean and Jerks (Squat

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Training for Wednesday, April 18th

Warm Up Group Circle 3 Rounds 10 1-leg box step downs(5 each leg)* 5 Ring Rows 5 Air Squats 2 Inchworms + push up *Step downs on side of box.

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Training for Tuesday, April 17th

Warm Up Group Circle 3 Rounds 8 Blank Bar Sumo High Pulls 8 Blank Bar Push Press 8 Jumps with Knee Tuck Pressing Strength Push Press 5 sets x 4-6

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Training for Monday, April 16th

Warm Up #1 Group Circle Running Line Drills Workout #1 4 x 400m Run, 2-3 minutes rest *record fastest and slowest runs Warm Up #2 (after sprints) 6 Snatch Deadlifts

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Training for Saturday, April 14th

West Side Comp is on at 7:30 today! Workouts below 🙂 Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of 4 20:00 AMRAP Box Jumps

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