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Training for Tuesday, October 9th

Warm Up Group Circle 3 Rounds 8 Lunges in Place (bodyweight only) 8 2-KB Deadlifts (lightweight) 25’ 2-KB Carry in Farmer Position 25’ 2-KB Carry in Front Rack Position Workout

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Training for Monday, October 8th

Warm Up Group Circle PVC Overhead Mobility PVC Snatch Drills and Progressions PVC Tall Jerks Weightlifting Skill Tall Jerk 6 Sets x 3 Reps, 1:30-2:00 Rest *Set #1 for everyone

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Training for Friday, October 5th

Warm Up Group Circle 3 Rounds 10/8 Calorie Row 8 Lateral Jumps Over Rower 1 Wall Walk with push up @ bottom of the rep (start and finish) Gymnastics Skill

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Training for Thursday, October 4th

Warm Up Group Circle 3 Rounds 5 Bar Kips 5 Push Ups 10 Hollow Rocks 10 Air Squats Strength Endurance Work Back Squats Perform an unbroken set of 20 reps

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Training for Wednesday, October 3rd

Warm Up Group Circle 3:00 Jump Rope Practice 2 Rounds 6 Russian Swings (right arm) 6 KB Push Presses (right arm) 6 Russian Swings (left arm) 6 KB Push Presses

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Training for Tuesday, October 2nd

Warm Up Group Circle Coach-led Snatch Progressions Weightlifting Skill Work 3-Position Squat Snatch Every 2:00 for 7 Rounds perform a 3-Position Snatch(High Hang, Low Hang, Floor) *Can change weights as

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Training for Monday, October 1st

Warm Up Group Circle 7 Scap Pull Ups 7 Blank Bar Hang Power Cleans 7 Blank Bar Push Presses 7 Lateral Hops Over Bar 7 Ring Rows 7 Blank Bar

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Training for Saturday, September 29th

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 (3 Rounds Total)

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Training for Friday, September 28th

Warm Up Group Circle Squat Snatch Mobility Work 3 Power Snatches (3” dip) 3 Hang Power Cleans (3” dip) 3 Push Press 3 Power Snatches (6” dip) 3 Hang Power

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Training for Thursday, September 27th

Warm Up Group Circle 2 Rounds with Partner 1 Wall Walk with push up at start and finish 8 Bar Kips 8 KB Swings 8 Lunges with KB Partner Row

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