Partner Workout 20 RFT 10 KB Swings *this is one variation of the KB swing 9 KB clean + squat 8 Lunges *total steps 7 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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 [...]

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

Strength Sumo Deadlift Heavy 8 Workout 7 RFT 7 Sumo deadlift high pull 7 Burpees over the bar 7 Push press Rx - 95/65

Strength Power snatch Every 2 min for 6 rounds, do 5 touch and go reps Workout 15-12-9-6-3 Thrusters Hang power snatch Toes to bar Rx [...]

Workout 5 RFT 30 Double unders 30 Wall balls (20/14) 30 KB swings (70/53) *Compare to 5/19/19. This workout has been nicknamed "The Three Amigas" [...]