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Training for Monday, June 1st

Group Circle   Warm Up Small Block :30 Plank Hold :30 Superman Hold :30 Plank Hold :30 Hollow Hold Quick Line Drill   Strength 20 minutes to complete 1 RM

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Training for Saturday, May 30th

West Side Comp, PugNutzz @ 7:30am For time Complete the Following: 10  Thrusters (135/95) 15  T2B 20 Deadlifts (225/155) 30 HSPU 20 Deadlifts (225/155) 15 T2B 10 Thrusters (135/95)  

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Training for Friday, May 29

Group Circle   Warm Up Whatever Mitch wants! 🙂   Strength 15 minutes to complete RDL 5s x 8r @ 80 – 90% of Max Clean   Workout of the

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Training for Thursday, May 28

CFWS   Group Circle   Warm Up 3 Rounds: 10 Dowel Passthroughs 10 Scap Pulls 10 Dowel OHS 10 Dowel Good Mornings   Strength 15 minutes to complete: Snatch +

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Training for Wednesday, May 27th

Group Circle   Warm Up “GO, Karlie, GO!!!”   Strength 15 minutes to complete: Turkish Get Ups 6s x 2r each side – HEAVY   Workout of the Day 16

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Training for Tuesday, May 26th

CFWS   Group Circle   Warm Up 400m Run -then- 1:00 Hollow Hold 1:00 Superman Hold 20 Iron Crosses 20 Scorpions 1:00 Superman Hold 1:00 Hollow Hold   Strength 15

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Training for Saturday, May 23rd

PUGGNUTZ @ 7:30am 5 Rounds for Time: 25 Cal Row 16 C2B Pull Ups 9 Strict HSPU   CFWS   20 Min AMRAP Burpees 10 KB Swings (53/35) 10 Goblet

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Training for Friday, May 22nd

Group Circle   Warm Up Leave it to Mitch!   Strength 15 minutes to complete: Good Mornings 5 * 3 (perform the move with perfect form. Do not add weight

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Training for Thursday, May 21st

CFWS   Group Circle   Warm Up 500m Row 25 Jumping Jacks 25 High Knees (Stationary) 25 Flutter Kicks 25 Butt Kickers (Stationary) 25 Air Squats   Strength 15 minutes

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Training for Wednesday, May 20th

Group Circle   Warm Up Let’s have Coach K pick her poison!!   Strength 15 minutes to complete Back Squat – 5 * 4 with a :03 second pause in

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