Workout 30 min AMRAP 3 rounds of “Cindy” 500/400m row *Okay to wear vests for this. Yes, on the row, too. Mobility Foam roll Lats- [...]

Strength A1 - Bench press - 4 x 3 @ 90% *Build up to a weight that's about 90% of your 1RM. *Then stay at [...]

Strength A1 - Front squat -4 x 3 @ 90%   A2 - Tib raises -3 x 12   Workout 30-20-10 Crossover single unders KB [...]

Workout For time 400m run 20 Power Snatch 20 DB step ups 400m run 15 Power Snatch 15 Weighted step ups 400m run 10 Power [...]

REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Be sure to sign [...]

Workout 20 min AMRAP 15 Amer. KB Swings (53/35) 20 Pistols (10/leg, alternating) 40 Double unders

Strength A1 - Bench press -4 x 3 @ 85% *1 sec pause at the chest 1st rep every set   A2 - Powell Raises [...]

Strength A1 - Front squat -4 x 3 @ 85% *As with the deadlifts, fewer reps, but heavier than last week. Also no tempo work. [...]

Workout “Barbara” 5 Rounds For Time 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats 3 minutes Rest *Complete 5 rounds of the repetitions in [...]