Workout For Time: 5‐4‐3‐2‐1 Bench Press (For Max weight) ‐ increase each round ‐Run 400m after each round *Members should spot each other ‐ not for time, but the runs are a race.

Strength Back or front squat -Take 20 minutes to find your 1RM Accessory Work KB Farmer Carry 400m in as few sets as possible

Workout 3 Rounds for time 20 Wall Ball (20/14) 20 Kettlebell Swings (53/35) Accessory Work Accumulate the Following in as few sets as possible: 75 Band Face Pull 75 Band Pull Apart 20 Scap Pull [...]

Workout 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 [...]

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

Workout 20 min AMRAP 7 Power Snatch (95/65) 5 Overhead squat (95/65) Run 100m ‐Rest 1 min between rounds‐