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 [...]

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 [...]

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 [...]

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

Workout 4 rounds for Quality: Accumulate 1 minute L‐sit hold Run 400m, or Bike 800m (.5 miles) L‐sit scales: bent knee, 1 min of leg [...]

Workout 50/40 Calorie Row 40 Goblet Squat (70/53) 30 Toes to Bar Rest 2 min 30 Toes to Bar 40 Goblet Squat (70/53) 50/40 Calorie [...]

Workout For Time: 10‐8‐6‐4‐2 Push Press (165/115) Burpee Box Jump Overs (24/20) *Push press is from the floor, not the rack Accessory Work 3 Rounds [...]

Strength Week 3 of 10 Back Squat/Front Squat: 75% x 5 85% x 3 95% x 1+ *do as many reps as possible *Rest 2‐3 [...]

Workout For time 50 "WOMANmakers" (50/35) 1 rep = Pushup, Renegade row R, renegade row L, squat clean, S2OH, OH Lunge R, OH Lunge L* [...]

Strength Hang power snatch + Snatch *In 10 minutes, build to a heavy complex of the above two movements Workout 3 Rounds For Time: Run [...]