Strength A1 - Front rack step ups 4 x 8/leg A2 - Downdog push ups - 4 x 5   Workout For time 42-36-30-24-18-12-6 Double unders V-ups 21-18-15-12-9-6-3 *Complete 42 double unders, 21 V-ups; 36 [...]

Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Accessory Work KB pullovers - 3 x 10 Strict slow hanging knee raises - 3 x 5 [...]

Strength A1 - A1 - Bench press - 5 x 2 *5 sets of 2 reps, all completed at the same weight* A2 - Gorilla Rows - 4 x 8/arm Workout For time 40 Amer. [...]

Strength 1 Power clean + hang power clean + push jerk 2 x 2 2 x 2 2 x 2 2 x 2 *The complex includes the 3 movements listed. You are to build to [...]

Workout 20 RFT 6 Push ups 5 Wall ball (30/20) 4 Chest to bar pull ups **Decent volume workout; good prep for "Murph". -Push ups - chest to deck -Heavier than usual wall balls. Get [...]

REST DAY! Get outside and do something fun. Maybe enjoy a picnic! Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!