Training for Saturday, January 6th


7:30 West Side Comp is On!  Workout at the bottom.

Every Saturday at 9:00 is Community Day!

Workout of the Day
With a Partner
25:00 Clock
160/120 Calorie Row Buy In
-AMRAP in Remaining Time-
5 Burpees to Target
7 American KB Swings 53/35
9 KB Goblet Squats
*Partners split the opening row however they choose, rotating as often as they like
*1 Partner completes a full round of the AMRAP then switch

Comp Workouts
1) Tabata (8 x :20 work, :10 rest)
Max Ring Muscle Ups
*Modify with max kipping C2B

2) 10:00 AMRAP
40/30 Cal Assault Bike
24 KB Swings 70/5

3) 20:00 AMRAP
18 Burpee Pull Ups
18 Cal Row
18 Goblet Squats 70/53