Strength A1 - Bench press -6-6-6-6 A2 - Tricep kickbacks -4 x 10/arm Workout 3 RFT 400m run 20 DB Overhead lunges - (50/35)* *Do 10 on one arm, then 10 on the other. If [...]

Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, etc, that allows you to complete all 5 reps each [...]

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 *Work for 3 minutes straight before resting for one minute. [...]

Strength A1 - Deadlift -6-6-4-4 *deadstop A2 - Straight leg hip abductions - 3 x 10/leg Workout 7 RFT 5 Deadlifts (225/155) 7 DB Push press (50/35)

Strength A1 - Back squat - 8-8-6-6 A2 - Wall tib raises - 4 x 10 Workout 10 min AMRAP 5 Hand release T push-ups 5 KB Swings(53/35) 5 Goblet squats (53/35) *Can you complete [...]

REST DAY! Get outside and do something fun. Or stay inside and watch Pee Wee's Big Adventure in honor of the late Paul Reubens 🙁 who was born on this day in 1952. Yoga [...]