Strength A1 - Back squats - 5 x 5 at 65% *Take 3 seconds to get to the bottom of the squat on each rep. A2 - Calf raises - 4 x 12 Workout 10 [...]

Workout For time 18 Power snatches (95/65) 18 Pull ups 400m run 3 Wall walks 15 Power snatches 15 Pull ups 400m run 3 Wall walks 12 Power snatches 12 Pull ups 400m run 3 [...]

Strength A1 - Bench press 5 x 5 at 65% *Pause with the bar touching the chest on the first 2 reps of every set. A2 - KB Pullover on medball - 4 x 8 [...]

Strength 1 A1 - Front squat 5-5-3-3-2 A2 - Half kneeling landmine press - 5 x 8/arm Strength 2 B1 - Hang power clean -15 min to build to a heavy 3 reps -Repeat that [...]

Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Compare to 8/10/23 Compare to 4/27/23

REST DAY! Get outside and do something fun. Or just relax! And wash your hands. If the pandemic taught us anything, it's that we don't know how to do this correctly. *eye [...]