"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A couple [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a [...]

Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Gorilla Rows [...]

Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Tib raises [...]

Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - [...]

Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Side plank rotations [...]

Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight [...]

Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run [...]