Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt [...]

Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw [...]

Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)

Strength A1 - Deadlift - 5 x 3 @ 85% *Max reps on last set A2 - Frog pumps with DB - 3 x 12 [...]

Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 [...]

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 [...]

REST DAY! NO CLASSES Get outside and do something fun. Or just relax! See you tomorrow!

NO CLASSES Anniversary party at 7pm. See you there!

Strength A1 - Deadlift 5 x 3 at 75% *3 sec lowering on the first rep A2 - Collapsed hip extension 3 x 8/leg Workout [...]

Strength A1 - Back squat 5 x 3 @75% *3 sec down, 1 sec hold at the bottom on the first rep A2 - Lateral [...]