Strength Deadlift - 5 x 3 Workout For time 50 Knees to elbow 50 Box step overs (24/20” - 1-50/35 DB) 50 Plank DB Pull throughs (50/35) *Parse out the reps however you want Accessory [...]

Strength Step back lunges - 4 x 10/total Workout 5 RFT 200m run 12 Amer KB Swings (53/35) 6 Box jumps (30/24) Accessory Work Step down negatives - 2 x 5/side -slow and controlled Rig [...]

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 - Bench press 5-5-3-3-2-2 A2 - Tricep kickback - 3 x 10/arm Workout 12 min AMRAP 20 Double unders 10 Double DB Power snatch (45/30) 5 DB Push press Mobility Banded cat/cow - [...]

Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - 4 x 8/arm Strength 2 B1 - Romanian Deadlifts - [...]

REST DAY! Get outside and do something fun. Or just relax! Enjoy some time alone if you can! Yoga at 10am. Gainz Club at 11am. See you tomorrow!