Workout 5 RFT 30 Double unders 10 Overhead squats (95/65) 3 min rest 1 round 50 Front squats (95/65) 150 Double unders **10 min cap [...]

Strength A1 - Snatch Grip Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Straight leg abduction -3 [...]

Strength A1 - Hip Thrust -Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Strict hanging knee raise -3 [...]

Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]

Strength A1 - Bench Press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm supinated bent over [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. Be sure to dress up for [...]

Partner WOD 20 min AMRAP 12 Wall ball (20/14) 6 Devils Press (50/35) 12 Pull ups Bike - total calories P1 bikes while P2 works [...]

Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout For time 30 Curtis Ps (115/75) *CurtisP includes 1 [...]

Strength A1 - Front squats -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Wall Tib Raise -3 x [...]

Workout 30 min AMRAP 100m 1-arm Front rack carry - 35/26 20/15 cal row 20/15 cal bike 40 double unders Accessory Work 2 rounds KB [...]