Training for Saturday, June 2nd


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
50 Handstand Push Ups (Scale to Push Ups) / Partner Holds Handstand/Plank
50 Toes to Bar / Partner performs hang on bar
50 Calorie Row / Partner Holds Goblet Squat 53/35 DB
50 KB Box Step Ups 53/35 / Partner Holds DB Overhead with one foot raised off the floor
50 Synchronized Lunges (one partner holding the DB, one holding the KB in goblet position)
*Movements are performed in order, must complete all reps of a movement before moving on to the next.
*All stations except the lunges require the non-working partner to execute a hold.  Working partner must stop if partner breaks their hold.

Comp Workouts
Regional Event #5
For time (30:00 Cap)
50 handstand push-ups
50 toes-to-bars
50-cal. Assault Bike (based on numbers Adam will modify)
50 dumbbell box step-overs 70#, 24”
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
*May not scale DB weight below 50/35

-Rest until 40:00 then-

Regional Event #6

For time (no cap)
2 rounds of:
  10 snatches 175/125
12 bar facing burpees
Then, 2 rounds of:
10 snatches 115/75
12 bar facing burpees
*May Scale weight of 1st 2 rounds to 85% of your 1RM.  May not scale last 2 rounds.