Workout 50/40 Calorie Row 40 Goblet Squat (70/53) 30 Toes to Bar Rest 2 min 30 Toes to Bar 40 Goblet Squat (70/53) 50/40 Calorie Row Goal: Sub 10 min on each interval *T2B should [...]

Workout For Time: 10‐8‐6‐4‐2 Push Press (165/115) Burpee Box Jump Overs (24/20) *Push press is from the floor, not the rack Accessory Work 3 Rounds for Quality Max effort (ME) Chin over bar hold 4 [...]

Strength Week 3 of 10 Back Squat/Front Squat: 75% x 5 85% x 3 95% x 1+ *do as many reps as possible *Rest 2‐3 min between sets Accessory Work 3 Rounds For Quality: 10ea [...]

Workout For time 50 "WOMANmakers" (50/35) 1 rep = Pushup, Renegade row R, renegade row L, squat clean, S2OH, OH Lunge R, OH Lunge L* Goal‐ sub 18 min *Scale OH Lunges to front rack [...]

Strength Hang power snatch + Snatch *In 10 minutes, build to a heavy complex of the above two movements Workout 3 Rounds For Time: Run 400m 15 Power Snatch (115/85) 12 Kipping pull up (or [...]

REST DAY! Get outside and do something fun. Or just relax! We do have yoga (10:45) and the Gainz Club (noon) happening, but try to spend some time away from the gym and outside. [...]