Strength Deadlift Heavy 3 Workout *optional* 5 min Max reps dball shoulder (100/60) Or Reverse hyper (It's the piece of equipment between the rowing machines and med ball cage. And it's way under used) 3 [...]

Workout 4 RFT 400m run 8 Clusters (115/75) 8 Handstand push ups *2 min rest between rounds **Let's put Tuesday's handstand push up (HSPU) skill work to use today. The rest between each round is [...]

Strength 1 Front squat 5x3 @ 90% - 5 minute rounds Strength 2 Romanian deadlifts (RDLs) 3 x 8 Optional cashout/accessory work 2x max effort (ME) wall sits **Hump day work on hump day starting [...]

Skill/Technique work Handstand push ups Workout 4 RFT 12 Wall ball (20/14) 9 Dbl DB Power cleans (50/35) 6 Dbl DB Racked lunges/leg (50/35) **As mentioned in the newsletter, we're still getting in our gymnastics [...]

Partner Workout^ 24 min AMRAP 18 KB Swings (53/35) 15 Burpees 12 Pull ups ^P1- works through the triplet while P2 rows 500m. After completing the row, P2 picks up wherever P1 is at and [...]

Open gym - 9AM - 11AM Gainz club - 11am - 12:30pm WODTrain - 3:30-5:00pm *Can be done during open gym "Rahoi" AMRAP 12mins 12 Box jumps (24/20) 6 Thrusters (95/65) 6 Bar-facing [...]