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

Strength A1 - Bulgarian Split Squats - 3 x 8/leg - use low boxes/45# plates A2 - Broad jump - 3 x 3 attempts for longest distance   Workout For time 800m run 400m med [...]

Workout 4 RFT 40 Double unders 20 Pistols/total 10 Handstand push ups

Strength A1 - Floor press - 5 x 3 A2 - DB Romanian Deadlifts - 4 x 10   Workout 3 RFT 18 Wall balls (20/14) 15 Amer. KB Swings (53/35) 12 Ring rows   [...]

Strength 1 A1 - Squat clean 3-3-3-3-3 A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 30 reps in as few sets as possible   Strength 2 Split [...]

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. [...]