Strength Snatch pull + hang power snatch Heavy 2 Workout Old City Benchmark Workout #1 3 x 30 sec max calories on the Assault bike Rest as needed between efforts *Score is total number of [...]

Workout 20 RFT 4 Pistols/total 3 Power cleans (155/105) 2 Strict chest to bar pull ups

Strength 1 Back squat Every 2.5 min for 6 rounds, do 3 reps Add more weight after the 3rd round. *You'll have a total of 2 different weights on the bar, completing 3x3 at the [...]

Strength Push/Pull/Core EMOM x 3 1 - Seated DB Z-press 2 - Ring rows 3 - L-Sit *And some additional drills to improve your L-Sit* 4 - Rest **Control the lowering phase of the [...]

REST DAY! Get outside and do something fun. Enjoy a chocolate parfait today. Or just relax! See you tomorrow!

Strength Bench press 3 x 5 *2 sec negative, 1 sec pause at the chest Team Workout For time 200 cal bike **With your teammates, complete 200 calories as fast as possible, switching on/off the [...]