"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 different 1 mile routes if you don't want to [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and 9:30am.

Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang power clean 8 Push press 8 Front rack step-back lunges/total [...]

Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s *7 reps lower half of the curl 7 reps upper [...]

Strength A1 - Strict Press - 5 x 3 A1 - 1-arm DB Row - 4 x 8/arm   Workout For 10 rounds Every minute, on the minute, do 10 DB Hang power snatches* (50/35) [...]

Strength 1 A1 - Squat clean -Take 12 min to find a mod/heavy 3 reps A2 - "EMOM" Every 90 sec x 6 3 reps - weight from above *Rest the time remaining. Strength 2 [...]