Partner Workout 20 RFT 7/5 Calorie bike 3 Strict Chest to bar pull ups 1 Deadlift (225/155) P1 completes all 3 movements while P2 rests. When P1 is done, P2 completes all 3 movements. The [...]

Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm   Workout 5 RFT 7 Devil’s Press (50/35) 35 Double unders   Accessory Work Calves and Biceps Accumulate 100 [...]

Strength A1 - Split snatch 3-3-3-3-3 A2 - Banded face pull - 3 x 10 Strength 2 B1 - Hip Thrust - 3 x 10 B2 - Seated DB Z-Press - 4 x 8 Accessory/Mobility [...]

Workout 20 min AMRAP 10 Wall balls (20/14) 10 Box jumps (30/24) 10 Toes to bar

Strength A1 - Romanian Deadlift - 3 x 10 A2 - Strict hanging knee raises - Accumulate 30 reps in as few sets as possible Workout Old City Benchmark WOD #1 3 x 30 sec [...]

Strength A1 - Back Squats -5 x 3 Workout 10 RFT 5 Burpees 5 KB Swings (53/35) 5 Goblet squats (53/35) Core Work Plank KB pull throughs - 2 x 20/total Supine toes to KB [...]