Workout 30 RFT 3 Power clean & jerks (115/75) 2 Chest to bar pull ups 1 Pistol/leg *400m run after rounds 6, 12, 18, and [...]

Strength A1 - Bench press -5 x 4 @ 80%   A2 - Gorilla Rows -3 x 8/arm   Workout Old City Benchmark #7 For [...]

Strength A1 - Back squat -5 x 4 @ 80%   A2 - Tib raises -4 x 10   Workout 10 min AMRAP 6 Box [...]

REST DAY! Get outside and do something fun. Or just relax! And get your meals ready for the week. - Yoga at 10am. See [...]

Strength A1 - Deadlift -4 x 4 @ 80% *deadstop with 2 sec to lower the bar to knees before setting it back on the [...]

Strength 1 Hang power snatch - one each from the high hang, mid thighs, just below knees 2 x 2 2 x 2 2 x [...]

Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig stretch [...]

Strength A1 - Bench Press -4 x 4 @ 80% *1 sec pause at the chest on the 1st rep every set   A2 - [...]

Strength A1 - Back squats -4 x 4 @ 80% *2 sec tempo, 1 sec pause at the bottom on first rep of every set. [...]

Workout For time 150 Double unders 100 DB Step ups (20” - 1-DB) 75 Sit ups 50 DB Hang power cleans (50/35) 25 Handstand [...]