Strength A1 - Zercher Squat 10-10-6-6 A2 - DB Strict Press 4 x 8 with 1 sec pause at top and bottom B1 - Bulgarian Split Squats -4 x 8/leg B2 - Strict Chin Up [...]

Workout Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 minutes straight before resting for one [...]

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 [...]