Strength Squat Clean and Jerk ‐15 min to find a heavy single Workout 10 min AMRAP 10 Squat Clean (95/65) 10 Pull Up Goal: 5+ Rounds Accessory Work 2‐3 Rounds For Quality: 50' Single Arm [...]

Workout For Time: 50 Front Rack Lunge (2x50/35) 50 Dumbbell Box Step‐Ups (24/20) (Same DBs) 50 Handstand Push‐Ups 200‐ft. Handstand Walk (down and back twice) Time Cap: 10 minutes Scaling suggestions: Lower lunge weight Lower [...]

Strength 1 Back Squat/Front Squat: *Add 5-10 pounds to your 1RM calculations. *These % are based off of 90% of your 1RM 65% x 5 75% x 5 85% x 5+ Strength 2 Thruster Ladder* [...]

Workout 12 Min AMRAP 300/250m Row 35 Double Unders (Scale: 50 singles) 8 Min Alternating EMOM: Odd: 12 Amer. Kettlebell Swings (70/53) Even: Max Rep Air Squats *Score is total air squats Accessory Work 3 [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") Compare to 6/8/22 Compare to 4/8/22

REST DAY! Get outside and do something fun. Or just relax! See you tomorrow!