Strength A1 - Tempo bench press - Build to a heavy 3 reps with a 3 sec negative each rep A2 - KB Pullovers - [...]

Strength 1 A1 - Snatch Grip Deadlift 3 x 8 A2 - Banded face pulls -3 x 10   Strength 2 Overhead Squats 5-5-5-5-5

Workout "Jackie" For time 1,000m row 50 Thrusters (45/35) 30 Pull ups *15 min time cap Compare to 12/15/21 Compare to 1/15/21 Compare to [...]

REST DAY! Get outside and do something fun. Maybe eat some chicken! Or just relax! ROMWOD at 10am with Kyle. Gainz Club at 11am. [...]

Strength A1 - Bulgarian Split Squats - 3 x 8/leg - use low boxes/45# plates A2 - Broad jump - 3 x 3 attempts for [...]

Workout 4 RFT 40 Double unders 20 Pistols/total 10 Handstand push ups

Strength A1 - Floor press - 5 x 3 A2 - DB Romanian Deadlifts - 4 x 10   Workout 3 RFT 18 Wall balls [...]

Strength 1 A1 - Squat clean 3-3-3-3-3 A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 30 reps [...]

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 [...]