Strength 1 Back squats Heavy 3 **In the time allotted by the coach, build up to a heavy 3 reps. You should be able to [...]

REST DAY! Get outside and do something fun. Find a rainbow. Or just relax! See you tomorrow!

Partner Workout 30 RFT 3 Strict pull ups 4 Devil’s Press (45/30) 5 Box jumps (30/24) *Partners alternate rounds, completing 15 rounds each

NO PRANKS HERE! Strength Deadlift 3 x 5, with a 3 second negative each rep Workout 10 min AMRAP 6 KB Clean with squat (53/35) [...]

Strength Push Jerk Heavy 3 Workout 4 rounds In 1 min, do 4 Dball over shoulder/total (100/80) Max calorie row in time remaining *Rest [...]

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

Strength 1 Back squat Heavy 5 **In the time given by the coach, build up to a heavy 5 reps. Try to increase your weight [...]

Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with [...]

REST DAY! Get outside and do something fun. Do some scribbling. Or just relax! See you tomorrow!

Strength Bench press 3 x 3 (weight 1) 3 x 2 (weight 2) Workout 5 rounds of In 90 seconds, do 2 Turkish Get-ups/total (50/35) [...]