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 [...]

Workout For Quality Run/Jog 800m 10 Single Arm KB Push Press (35/26) 20 KB Good Mornings (35/26) 1 min Plank Row/Bike 80/60 Cals 10 Single Arm KB Clean and jerk/side 20 2 x KB Bent [...]

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

**Reminder - no classes today. Do this at open gym.** Partner Workout *Each partner performs the following while other partner rows or bikes for calories. 2 Rounds: 200 Meter Farmers Carry (each partner) 100 [...]

Workout Interval Chipper For Reps: 0-5 min: Max Rep Bar Facing Burpee 5-9 min: Find a heavy Squat Clean 9-12 min: Max Rep Double Unders 12-14 min: Max Rep Chest to bar pull ups/Bar Muscle [...]

Workout For time: Row 1000m 50 Thrusters (45/35) Row 500m 25 Toes to bar *Goal: sub 10 Accessory Work 2-3 Rounds 25 Banded pull-aparts (Palms up) 25 Banded straight pull down (band on rig) 25 [...]