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 [...]

Workout Old City Benchmark Workout #4 20 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 Box jumps (24/20) *Complete as many rounds and reps as possible in 20 minutes. [...]

Strength 1 Front squats Build to a heavy 8 in 15 minutes Strength 2 Hip Thrusts 3 x 12 Super set Blocked hanging knee raise 3 x 5-8 *The purpose of doing these "blocked" - [...]

Strength Push/Pull/Squat 40/20 x 4 1 - Seated DB press 2 - 2-DB high pull 3 - Bulgarian split squat Workout 10-9-8-7-6-5-4-3-2-1 Hang squat clean (50/35) *100m run after each set, except for the last [...]

REST DAY! Get outside and do something fun. Enjoy a veggie burger. Or just relax! See you tomorrow!