REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. ** No Gainz Club. It is being shelved for a couple months** See you tomorrow for Murph at 8am and [...]

Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Gorilla Rows -3 x 8/arm   Workout 5 RFT 2 Wall walks [...]

Strength A1 - Front squats -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Tib raises -4 x 10+   Workout 21-15-9 Wall balls (20/14) Med [...]

Workout Old City Benchmark #10 4 RFT 50 Double unders 40/30 cal row 30 KB Swings (53/35) 20 Burpees Mobility Banded front rack stretch - 1 min/arm Calf roll out on KB handle - 1 [...]

Strength A1 - Deadlift -2 x 5 @ 75% -2 x 3 @ 85% -1 x 1+ @ 95%   A2 - Side plank rotations -4 x 8/side   Workout 7 min AMRAP 6 Hand [...]

Double Strength Day Strength 1 A1 - Power snatch + hang power snatch -Build to a heavy double of the complex, then repeat that weight 1-2 more times. A2 - Single arm ring row with [...]