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Training for Friday, April 13th

Warm Up Group Circle 3 Rounds 200m Run 5 Hang Power Cleans 5 Front Squats 5 Push Press Weightlifting Skill High Hang Clean 5 Sets x 3 Reps Working Sets

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Training for Thursday, April 12th

Warm Up Group Circle 3 Rounds 10 Jumping Lunges 3 Inchworms with double push up* :20 Hollow Hold *walk hands out from body and perform normal push up.  Walk hands

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Training for Wednesday, April 11th

Warm Up Group Circle 3 Rounds with Partner 5 Blank Bar Hang Power Cleans 5 Blank Par Push Jerks 5 Blank Bar Back Squats Partner Row *Partners swap on and

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Training for Tuesday, April 10th

Warm Up Group Circle 2 Rounds 10 KB Swings (Russian Round 1, American Round 2) 10 Lunges 5 Bar Kips 5 Ring Rows Gymnastics Skill Chest to Bar Pull Up

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Training for Monday, April 9th

Warm Up Group Circle Small Block Run Snatch Mobility Burgener Snatch Warm Up Weightlifting Skill High Hang Snatch 5 Sets x 3 Reps Working Sets begin @ 60% of 1RM

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Training for Saturday, April 7th

West Side Comp is on at 10am!  Please note the new time and enjoy your extra sleep! Every Saturday at 9:00 is Community Day! Workout of the Day With a

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Training for Friday, April 6th

Warm Up Group Circle 3 Rounds 6 Push Ups 6 Power Jumps :30 Jump Rope Practice (singles round 1) Pressing Strength Bench Press 5 sets x 4-6 Reps, 2:00 Rest

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Training for Thursday, April 5th

Warm Up Group Circle 3 Rounds 8 Ring Rows 8 Front Rack Lunges 45/35 8 Shoulder to Overhead 45/35 Gymnastics Pulling Strength Strict Pull Ups 5 sets x 4-6 Reps,

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Training for Wednesday, April 4th

Warm Up 200m Run 6 Clean High Pulls 6 Air Squats 6 Push Ups 200m Run 6 Power Cleans 6 Front Squats 6 Jumping Ring Dips 200m Run 6 Squat

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Training for Tuesday, April 3rd

Warm Up Group Circle 3 Rounds 8 Sumo Deadlift High Pulls (Blank Bar) 6 Alternating Split Jerks 6 Kipping Knee Raises Weightlifting Split Jerks 5 Sets x 3 Reps  

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