Strength A1 - Incline DB Bench - neutral grip -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm DB Row - 3 x 8/arm Workout 12 min [...]

Benchmark Girl WOD "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) *25 min time cap* *Compare to 9/1/21* Also, click HERE for previous times from 6/4/19, 9/21/18, 12/8/17, and 3/18/17.

Strength Deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power cleans (115/75) *Completed as 30 sec handstand hold, 15 hang [...]

Strength A1 - Bulgarian Split Squat - (use low boxes/45s) -3 x 8/leg A2 - KB Pullover -3 x 10 Workout 10 min AMRAP 250m row 10 Pistols/total 5 Chest to bar pull ups [...]

REST DAY! Get outside and do something fun. Be EXTRA kind to someone today. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym [...]

Partner workout 30 Rounds 5 Handstand push ups 3 Box jumps (30/24) 1 Back squat (225/155) *P1 works while P2 rests. Complete this rotation until all 30 rounds are complete, 15 rounds for each person.