Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises per leg' Workout For time 400m KB Farmer’s Carry (53/35) [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20")   **Compare to 1/9/23** Also, check out this link for board pictures from 11/7/22, [...]

REST DAY! Get outside and do something fun. Maybe eat a PBJ. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym and outside. [...]

Partner Workout 20 RFT 20/15 cal row 12 Thrusters (75/55) 9 Dips *One person works while the other rests, which should allow the person working to to as fast as possible. Complete all 20 rounds, [...]

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 [...]