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Training for Tuesday, August 8th

Gymnastics Work Pegboard Climbs/Altered Grip Pull Ups 12:00 to work on skill development *athletes who can climb the pegboard, work on getting a “touch and go” rep, where you do

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Training for Monday, August 7th

Strength Work Supinated Grip Bent Over Barbell Row Sets of 8-10 Reps 15:00 to climb in weight, prioritizing keeping the movement strict with no heaving Workout of the Day 7:00

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Training for Saturday, August 5th

West Side Comp is On with Coach Andy! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day ”Partner Double DT” 10 Rounds for Time 12

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Training for Friday, August 4th

Strength Work DB Bench Press Sets of 8-10 15:00 to climb in weight, prioritizing full range of motion and doing unbroken reps Workout of the Day 4 x 3:00 AMRAP,

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Training for Thursday, August 3rd

Strength/Skill Work High Hang Squat Clean Work up to 65% of your 1-rep max clean 3 sets x 3 reps @ 65% *priority today is getting faster under the barbell

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Training for Wednesday, August 2nd

Strength Work 4 Unbroken Complexes 10 KB Deadlifts + 100m Farmer Carry + 10 KB Deadlifts *Rest approximately 2:00 between sets *Keep sets unbroken, record heaviest KB weight used Workout

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Training for Tuesday, August 1st

Skill Work Movement Practice for Cindy/Mary Workout of the Day “Cindy” 20:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Comp Workout of the Day “Mary” 20:00 AMRAP

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Training for Monday, July 31st

Strength Work Snatch – 18:00 to find a 1 Rep Max *Can be a power or squat snatch Workout of the Day For Time 20 Calorie Row 20 Box Jumps

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Training for Saturday, July 29th

West Side Comp is On with Coach Andy! Workouts at the Bottom! Every Saturday at 9:00 is Community Day! Workout of the Day With a Partner 3 Rounds for Time 10

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Training for Friday, July 28th

Strength Work Push Press – Find a 1 Rep Max Workout of the Day On a 13:00 Clock 1100m Run Buy in (2 small blocks) In Remaining Time AMRAP 10

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