Strength 1 Back Squat or Front Squat: 70% x 3 80% x 3 90% x 3+ *Percentages are based off of a 5-10 lb [...]

Hero WOD Badger 3 Rounds for Time: 30 Cleans (95/65) 30 Pullups Run 800m Accessory Work 2 Rounds for Quality: :30sec Child's Pose :20sec per [...]

REST DAY! Get outside and do something fun. Enjoy some bacon! Or just relax! Yoga is ON at 10:45am. Gainz Club CANCELLED at noon. [...]

Strength Deadlift *Take 12-15 min to build to a heavy 3 reps **Double overhand grip only* Workout Partner WOD 12 Min AMRAP P1: 5 Deadlifts, [...]

Strength Squat Clean and Jerk ‐15 min to find a heavy single Workout 10 min AMRAP 10 Squat Clean (95/65) 10 Pull Up Goal: 5+ [...]

Workout For Time: 50 Front Rack Lunge (2x50/35) 50 Dumbbell Box Step‐Ups (24/20) (Same DBs) 50 Handstand Push‐Ups 200‐ft. Handstand Walk (down and back twice) [...]

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!