Workout For time* 50-40-30-20-10 Double unders Air squats Sit ups *After each round, complete 6 Clean and Jerks (135/95) Score is total time after final set of clean and jerks **Completed as 50 Double unders, [...]

Strength A1 - Sumo deadlift -Build to a Heavy 3 reps then repeat that weight 1-2 more times. A2 - KB Windmill 3 x 3 reps/side Workout 12 min AMRAP 12 Wall ball (20/14#) 9 [...]

Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises per leg' Workout For time 400m KB Farmer’s Carry (53/35) [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20")   **Compare to 1/9/23** Also, check out this link for board pictures from 11/7/22, [...]

REST DAY! Get outside and do something fun. Maybe eat a PBJ. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. [...]

Partner Workout 20 RFT 20/15 cal row 12 Thrusters (75/55) 9 Dips *One person works while the other rests, which should allow the person working to to as fast as possible. Complete all 20 rounds, [...]