Strength Tempo Overhead Squat 5 x 3 *Three second lower, stand up fast Workout "Karen" For Time: 150 Wall Balls (20/14) *12 min time cap* [...]

Workout 5 Rounds for Quality 10 Supine Pullups 10 Barbell Floor Press Then, 7 min AMRAP 15 Shoulder to overhead (95/65) 15 V‐Ups [...]

Workout 12 Min AMRAP 7 Burpee Pull-ups 14 Amer KB swings (70/53) Accessory Work 2‐3 Rounds for Quality 30 Weighted Low Box Steps Up (2KBx35/27) [...]

Workout For time 40 Dumbbell Snatch (50/35) 30 Box Jump (24/20) 150 Double Under *8 min Cap ‐Rest 2 min‐ 30 Box Jump (24/20) 40 [...]

Strength 1 Back Squat OR Front Squat 75% x 5 85% x 3 95% x 1+ *do as many reps as possible *Rest 2‐3 min [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga is CANCELLED. Gainz Club is at 11am today (and next Sunday). But [...]

Partner WOD 50‐40‐30‐20‐10 Snatch (95/65) Push ups 10‐8‐6‐4‐2 Turkish Get‐up (R&L = 1 Rep) (53/35) *Reps are total (as in each partner will do half [...]

Workout 3 Rounds For Time: Row 500/400 meters 15 Front Squat (185/125) 21 Chest to Bar Pull Up

Workout 21 Min AMRAP 7 Burpee Box Jumps (24/20) 5 Deadlifts (225/155) ‐Every 3 Min‐ Run 100M *Goal: 9+ Rounds *The workout starts with the [...]

Strength Power snatch 3‐3‐3‐3‐3 reps Snatch balance 2‐2‐2‐2‐2 reps Squat snatch 1‐1‐1‐1‐1 reps Accessory Work 5 Rounds For Quality :20 sec Hollow Hold :30 sec [...]