Strength Bench press Build to a heavy 3 reps in 15 minutes. Workout 1-2-3-4-5-6-7-8-9-10 Hang power clean (115/75) 4 Box jumps (30/24) Complete as 1 [...]

REST DAY! Get outside and do something fun. Enjoy some chocolate pudding. Or just relax in a canoe! See you tomorrow! [...]

Workout 12 RFT 3 Devil’s Press (50/35) 6 Weighted Box step over(24/20) 9 Pull ups **Common questions on a workout like this answered below.. - [...]

Strength 1 Front squats Build to a heavy 3 reps Every 2 min. Repeat a total of 6 rounds. Strength 2 Dips 4 x 5 [...]

Strength Push/Pull/Squat 40/20 x 4 1 - Single leg wall assisted RDL 2 - Single arm renegade row 3 - Cossack squat **Each movement has [...]

Workout Old City Benchmark WOD #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar Compare to 4/25/22

Strength Bench press 5 x 3 *Use the weight from 6/16 as a guide for how heavy you should go. Aiming for 10-15# more than [...]

Strength Power cleans E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout For time 21-15-9 Thrusters (115/75) Burpees [...]

REST DAY! Get outside and do something fun. Or just relax! Learn more about Juneteenth, read up on African American history and culture, and [...]

Strength Push/Pull/Core 40/20 x 4 1 - Down dog push ups 2 - Banded rows 3 - L-sit **Do as many down dog push ups [...]