Strength A1 - Deadlift Build to a heavy 3, then repeat that same weight 2-3x A2 - Frog pump - 3 x 15 - hold [...]

REST DAY! Get outside and do something fun. Take a selfie and post it to the 'gram! Or just relax! Yoga at 10am. Gainz [...]

Workout 30 min AMRAP 100m run 6 Dbl DB hang power snatches (40/25) 12 Alt DB lunges (6/rt/6lt) 24 Double unders ** This is an [...]

Strength Power clean - Take 10 minutes to build to a heavy single rep Workout 8 min AMRAP 4 Strict pull ups 2 Power cleans [...]

Strength A1 - Romanian Deadlifts 3 x 10 A2 - L-Sit Practice 3+ sets -Accumulate 60 sec, starting on boxes and progressing down to DBs. [...]

Strength A1 - Zercher Squat 10-10-6-6 A2 - DB Strict Press 4 x 8 with 1 sec pause at top and bottom B1 - Bulgarian [...]

Workout Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min [...]

Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 Raise - use Crossover [...]