REST DAY! Get outside and do something fun. Do some cooking for the week. Or just relax! Yoga is at 10:45am. Gainz Club is at noon. But try to spend some time away from [...]

Workout Open Workout 21.3 For Time: 15 Front Squats (95/65) 30 Toes to Bar 15 Thrusters Then, rest 1 minute before continuing with: 15 Front Squats 30 Chest to Bar Pull Ups 15 Thrusters Then, [...]

Workout 5 Rounds For Time: Run 400 meters or Assault Bike 1,200/900m Row 500/400 meters Goal: Sub 24 min

Workout Old City Benchmark #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar Accessory Work 2‐3 Rounds for Quality 10 Perfect Push Up :15 sec Chin Over Bar Hold 10 [...]

Workout 12 min AMRAP: 2++ Deadlifts (225/155) 20 Double unders (scale: 30 singles ‐ keep it fast!) Rx = Unbroken Dubs **Completed as 2 deadlifts, 20 double unders; 4 deadlifts, 20 double unders; 6 deadlifts, [...]

Strength Back Squat OR Front Squat: 65% x 5 75% x 5 85% x 5+ *Still working off of the +10 from your original training rep max *Should have 3 to 5 warmup sets before [...]