Strength A1 - Bulgarian Split Squat -3 x 8/leg (use low boxes/45s) A2 - Side plank rotation -3 x 10/side Workout For time 1-2-3-4-5-6-7-8-9-10 DB snatch (50/35) 10-9-8-7-6-5-4-3-2-1 Burpee box jump (24/20) *Do 1 DB [...]

Workout 5 RFT 30 Double unders 10 Overhead squats (95/65) 3 min rest 1 round 50 Front squats (95/65) 150 Double unders **10 min cap on the first couplet, 7 min cap on the second [...]

Strength A1 - Snatch Grip Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Straight leg abduction -3 x 10 Workout 4 RFT 15 Push press (75/55) 15 [...]

Strength A1 - Hip Thrust -Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Strict hanging knee raise -3 x Max effort Workout Every 2 min for 4 rounds, [...]

Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total of 5 times ***Score is total reps. Pick [...]

Strength A1 - Bench Press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm supinated bent over row -3 x 8/arm Workout 10 min AMRAP 12 Plank [...]