Strength Bench press Heavy 3 with tempo (2 sec down, 1 sec hold) Workout “Death by Thrusters” EMOM x 15 Min 1 - 1 thruster [...]

Strength Clean pull + Hang squat clean Heavy 2 Workout 4 RFT 9 Pull ups 15 Wall balls (20/14) *Solid goal to do the wall [...]

Workout 20 min AMRAP 15 Push ups 10 Box jump (24/20) 5 Deadlifts (225/155)

Strength 1 Back squat 1 x 5 2 x 3 3 x 2 Strength 2 Pull ups 4 x 5 - weighted 4x max effort [...]

REST DAY! Get outside and do something fun. Give a shout out to the motherly figure in your life. Enjoy a coconut cream pie. [...]

Workout 10-9-8-7-6-5-4-3-2-1 Front squats (135/95) Burpees over the bar 25 Double unders at the end of each round **Completed as 10 front squats, 10 burpees [...]

Strength Deadlift Every 2.5 min for 6 rounds, do 3 reps Add more weight after the 3rd round. *Same rep scheme as Tuesday's squats Workout [...]

Strength Snatch pull + hang power snatch Heavy 2 Workout Old City Benchmark Workout #1 3 x 30 sec max calories on the Assault bike [...]

Workout 20 RFT 4 Pistols/total 3 Power cleans (155/105) 2 Strict chest to bar pull ups

Strength 1 Back squat Every 2.5 min for 6 rounds, do 3 reps Add more weight after the 3rd round. *You'll have a total of [...]