Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 4/13/22 *

Strength 1 Front squat Heavy 5 *Every 2.5 min, do 5 reps. Repeat this a total of 6 times. Strength 2 Push jerk 6 x 3 *Add weight every 2 rounds. You'll have a total [...]

REST DAY! Get outside and do something fun. Enjoy a peanut butter cookie, and stop and smell the roses. Or just relax! See you tomorrow!

Partner Workout 20 RFT 10 KB Swings *this is one variation of the KB swing 9 KB clean + squat 8 Lunges *total steps 7 Burpees over KB Rx- 53/35 *One person works while the [...]

Strength Bench press Heavy 5 Workout 4 rounds of In 2 minutes, do 250 row Max pull ups in the time remaining *Rest as needed between rounds **Score is total pull ups after all 4 [...]

Strength Power cleans Every 2 minutes, do 5 touch and go reps *Repeat a total of 6 rounds *Stay at the same weight for all 6 rounds. Workout 5 RFT 40 Double unders 20 Med [...]