Workout Row 5000m 3 KB Thruster (2x53/35) 4 Turkish Get-Ups (2/side) (53/35) 8 SA Front Rack Alternating Lunges (53/35) *P1 is rowing while P2 works through the thrusters, TGUs, and lunges. Switch after each round. [...]

Strength Front Squat OR Back Squat: 75% x 5 85% x 3 95% x 1+ (max reps) *The percentages based off of 10 lb increase from weeks 4‐6 Workout Old City Benchmark #1 3 x [...]

Strength Deadlift Every 2 min for 6 Rounds, do 2 Reps. Increase weight each round. Workout 21‐15‐9 Double Overhand Deadlifts (225/155) (No mix grip) Burpees Over the Bar

Strength Clean and jerk **Every minute, on the minute, for 8 rounds, do 1 clean^ and 1 jerk (^power or squat) **Try to add weight every round Workout In 6 min Row 1000m Max Hang [...]

Strength Strict press 10-8-6-4-2 Accessory Work Strict Pull‐Up 1‐2‐3‐4‐5‐4‐3‐2‐1 *Complete a 20' Handstand Walk or :20 handstand hold after each set. Add weight to the pull up if needed. **If you don't have strict pull-ups, [...]

REST DAY! Get outside and do something fun. Get ready for spooky szn. Or just relax! Yoga is at 10:45am Gainz Club is at noon. But try to spend some time away from the [...]