Workout For time^ Double Unders 100, 75, 50 Double DB Lunges (front rack or or Farmer) 30, 20, 10 DB Renegade Rows 30, 20, 10 [...]

Strength Push Press 5 x 3* *3sec lower each rep, no rebound - build by feel Workout 4rds - Max Calories Total 1m Max Calorie [...]

Workout For time (6 Min cap) 100 Wall Balls 50 Pull-ups *Rest 2 min* Workout 4rds for time (10m cap) 28 Alt Pistols 15 Power [...]

Strength EMOM 8 Hang Power Snatch (build by feel) 2 reps Workout Every 2 min for 6 rounds total 10 Alt DB snatch (heavy by [...]

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 [...]

Workout For Quality Run/Jog 800m 10 Single Arm KB Push Press (35/26) 20 KB Good Mornings (35/26) 1 min Plank Row/Bike 80/60 Cals 10 Single [...]

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

**Reminder - no classes today. Do this at open gym.** Partner Workout *Each partner performs the following while other partner rows or bikes for [...]

Workout Interval Chipper For Reps: 0-5 min: Max Rep Bar Facing Burpee 5-9 min: Find a heavy Squat Clean 9-12 min: Max Rep Double Unders [...]

Workout For time: Row 1000m 50 Thrusters (45/35) Row 500m 25 Toes to bar *Goal: sub 10 Accessory Work 2-3 Rounds 25 Banded pull-aparts (Palms [...]