Gold City Strength & Conditioning

Looks like we have a beautiful week everyday. Wednesday's Workout: AMRAP in 20 min of: 2-4-6-8.... Deadlifts 225/155, Burpees and Box Jumps 24/20

Tuesday's Workout: For Time: 800m Run, 10 rounds of: 8 DB Curls 30/15, 10 Pushups, 12 Situps. and then 800m Run

I wanted to give a heads up to anyone that is still keeping up with what we are doing. We will have an "Open Door Murph" on the Saturday before Memorial Day. If you would like to join us to do "Murph" then come on at 9:00 on Saturday May 23rd. There of course will be scaling options if you aren't prepared for the full. Would love to see some old family faces! Monday's Workout: EMOM for 30 min of: Even: 6 Back Squats 155/115 Odd: 7 Pullups

Friday's Workout: 5 Rounds for time of: 200m Run, 10 Burpees, 20 KB Swings. 53/35, 40 DU's

Wednesday's Workout: for time: 21-18-15-12-9-6-3 of: Box Jumps 24/20, Pullups, and DB Thrusters 50/35

Tuesday's Workout: 8 Rounds for time of: 100m Run, 5 Burpees, 10 Hang Cleans 115/75, 15 Situps

New month, new week, Monday. Monday's Workout: EMOM for 30 min of: Even: 5 Bench Press 155/115. Odd: 8 Lunges

The week is done. Friday's Workout: 4 Rounds for time of: 400m Run, 20 DB Snatches 50/35, 20 Single Arm OH DB Lunges 50/35

Wednesday's Workout: 5 Rounds for time of: 10 Deadlifts 225/155, 15 Pullups, 20 Body Levers , 30 DU's

Tuesday's Workout: AMRAP of: 4 Box Jumps 30/24, 8 DB Press 40/20, 12 Situps

Monday's Workout: EMOM for 30 min of: Even: 4 Front Squats 184/135. Odd: 6 KB Hang Cleans 44/26