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Training for Friday, February 9th

Warm Up 1 2 Rounds 10 Pass Throughs 6 Ring Rows 6 Jumping Ring Dips Gymnastics Skill Work Every 2:00 for 3 Sets Perform 2-4 Strict Muscle Up Transitions on

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Training for Thursday, February 8th

Warm Up 10 Air Squats 2 Rope Pulls to Standing 10 High Jumps 10 Front Squats 45/35 1 Rope Climb (Modify with 2 pulls to standing) 10 Jumping Knee Tucks

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Training for Wednesday, February 7th

Warm Up Group Circle Rowing Refresher 3 Rounds 150m Row with Race Start 10 Ball Slams 5 Up Downs Workout #1 3 x 500m Row, 3:00 Rest *Record your fastest

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Training for Tuesday, February 6th

Warm Up Group Circle 3 Rounds 6 Power Cleans 45/35 6 Thrusters 6 Ring Rows (:02 Contraction Hold) Barbell Strength and Cycling Work 1) Every 2:00 for 6 Rounds Perform

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Training for Monday, February 5th

Warm Up Group Circle 3 Rounds 4 Inchworms with Push Up 8 Banded Good Mornings 8 Scap Pull Ups Gymnastics Work 5 Supersets with Partner :10-:20 L-Sit Hang on Pull

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Training for Saturday, February 3rd

7:30 West Side Comp is On! Workout at the bottom Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of 4 For Time 250/200 Calorie Row

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Training for Friday, February 2nd

Warm Up Group Circle Big Block Run 3 Rounds 8 Romanian Deadlifts 8 Air Squats 4 Inchworm with Push Up -then- Deadlift Warm Up for Strength Portion Strength Work 5

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Training for Thursday, February 1st

Warm Up Group Circle 2 Rounds with Partner, alternating Partner 1 Rows while Partner 2 completes: 8 Med Ball Power Cleans 8 Med Ball Lunges 8 Bar Kips Workout #1

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Training for Wednesday, January 31st

Warm Up Group Circle 2:00 Jump Rope Practice 3 Rounds 8 SDHP 45/35 8 Alternating Split Jerks 45/35 Lifting Strength Work 10:00 to Build to a Heavy Complex from the

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Training for Tuesday, January 30th

Warm Up Group Circle 200m Row 12 Russian KB Swings 6 Ring Rows 1 Wall Walk 200m Row 12 American KB Swings 6 Bar Kips 1 Wall Walk Gymnastics Skill

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