Workout 5 rounds of 4 min AMRAP 2 Wall walks 6 DB snatch/total, alternating (50/35) 8 Box step overs w DB (24/20”) 24 Double unders ^Rest 2 min when 4 min is up. Pick [...]

REST DAY! Get outside and do something fun. Or just relax! NO Yoga today Gainz Club at 11am. See you tomorrow!

Strength A1 - Back squat 5-5-5-5-5 A2 - Calf Raises 3 x 12 *Stand on a 45# plate Workout 6 RFT 5 DB Power snatch 5 DB Push Press 10 DB Lunges, total steps^ ^Hold [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one minute. [...]

Strength A1 - Bench press -5 x 3 *Include a pause w the bar touching the chest on the 1st rep of each set. A2 - Tricep extensions 3 x 10/arm Workout 12 min AMRAP [...]

Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps *Compare to 4/19/23* A2 - EMOM x 10 3 reps - weight from above *Every min, for 10 min, do [...]