Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 (Bent Over) - use Crossover Symmetry OR change plate 3 x 8/arm Workout “Armistice” [...]

Workout 3 rounds 800m run 30 Amer KB Swings (53/35) 15 Dips Accessory work 2 rounds 20 Plank KB pull throughs/total 20 Single arm/single leg V-ups/total 20 sec handstand hold

Strength A1 - Snatch grip deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Donkey Kick 3 x 10/leg Workout 8 min AMRAP 12 Unbroken Double unders 6 [...]

Strength A1 - Back squat -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - 90/90 Switches -3 x 8-10/total Workout 4 rounds of In 1 min, do 20 sec [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 8/29/22** Also check out this link for board pictures to 6/8/22 and 4/8/22

REST DAY! Get outside and do something fun. Or just relax! You're allowed to do nothing today! But make sure you 'fall back', and turn your clocks back an hour. Yoga at 10am. Gainz [...]