Strength A1. Alternating DB bench press 4 x 6/arm A2. Crab push up 4 x 8 *2 sec hold at top; legs bent or straight [...]

Strength 1 A1 - Split snatch 3-3-3-3-3 *Compare to 3/9/23 A2 - KB Pullover -4 x 8 Strength 2 B1 - Tempo DB Romanian [...]

"Murph" For Time 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run *All with a Weight Vest (20/14 lb) **A [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga ONLY at 10am. See you tomorrow for Murph. Class times are 8am and [...]

Strength A1 - Step back lunges - 4 x 8/leg A2 - Seated DB Z-Press - 4 x 8 Workout 8 min AMRAP 8 Hang [...]

Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s [...]

Strength A1 - Strict Press - 5 x 3 A1 - 1-arm DB Row - 4 x 8/arm   Workout For 10 rounds Every minute, [...]

Strength 1 A1 - Squat clean -Take 12 min to find a mod/heavy 3 reps A2 - "EMOM" Every 90 sec x 6 3 reps [...]

Workout 4 RFT 400m 30 Sit ups 20 Floor press (45/30) 10 Renegade rows/arm, alternating (45/30) Mobility Scorpion stretch - 2 x 5/side Cobra stretch [...]

Strength Deadlift 1 RM A2 - a - Bird dog - 1 x 5/side b - Straight leg hip abductions - 1 x 8/leg c [...]