Strength Back or front squat -Take 20 minutes to find your 1RM Accessory Work KB Farmer Carry 400m in as few sets as possible

Workout 3 Rounds for time 20 Wall Ball (20/14) 20 Kettlebell Swings (53/35) Accessory Work Accumulate the Following in as few sets as possible: 75 [...]

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 DAY! Get outside and do something fun. Maybe enjoy some beer and pizza. Or just relax! Yoga is at 10am. Gainz Club at [...]

Workout 20 min AMRAP 7 Power Snatch (95/65) 5 Overhead squat (95/65) Run 100m ‐Rest 1 min between rounds‐

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]