Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - Single arm ring rows with rotation -4 x 8/arm   [...]

Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps after [...]

Strength A1 - Deadlift -4 x 10 @ 65% A2 - Straight leg hip abduction -4 x 8/leg   Workout 10 min AMRAP 5 Chest to bar pull ups 20 Crossover single unders   Mobility [...]

Strength A1 - Back squat -4 x 10 @ 65% A2 - Calf Raises -4 x 15   Workout 12 min AMRAP 2 Wall walks 20 Step ups (20”, 1-45/35 DB)   Mobility Child's pose [...]

REST DAY! BE SURE TO TURN YOUR CLOCKS BACK Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!

Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt   Workout 4 RFT 10 Renegade rows, alternating arms/total 10 [...]