Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 Raise - use Crossover Symmetry OR change plate 3 x 10/arm Workout 9 min [...]

REST DAY! Get outside and do something fun. Wear your favorite pair of jeans. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away from the gym [...]

Strength A1 - Down dog/Handstand Box Push ups 5 x 3-5 *If not getting 3-5, add several negatives. If impossible, work on regular push ups A2 - Seated Pike/Pancake Stretch 3 x 60 sec *On [...]

Strength A1 - Romanian Deadlifts 3 x 10 A2 - L-Sit Practice 3+ sets -Accumulate 60 sec, starting on boxes and progressing down to DBs. Workout Old City Benchmark WOD #1 3 x 30 sec [...]

Strength Back squat 10-15-20 Workout 8 min AMRAP 4 DB Deadlifts 3 DB Hang squat cleans 2 DB Shoulder to overhead 1 DB Thruster Rx - 50/35 *Must hold onto the DBs for all 10 [...]

Workout Partner workout 5 rounds each 15 Hang power snatch (75/55) 15 V ups One person works, completing both movements, while the other person rows. When they’ve completed the couplet, the switch positions. Score [...]