Strength Bench press Heavy 3 *Tempo of 2 sec down, hold for 1 at the chest, 1 sec up, hold for 1 at the top. Workout 5 RFT 15 Wall ball (20/14) 12 Walking Lunges/total [...]

Strength Power snatch E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout 8 min AMRAP 2-4-6-8.. Overhead squats 20 Double unders Rx-95/65 **Completed as 2 overhead squats, 20 [...]

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 [...]