Strength Power snatch E1.5MOM x 6, do 3 reps *Stay at the same weight for all 6 rounds Workout 8 min AMRAP 2-4-6-8.. Overhead squats [...]

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 4/13/22 *

Strength 1 Front squat Heavy 5 *Every 2.5 min, do 5 reps. Repeat this a total of 6 times. Strength 2 Push jerk 6 x [...]

REST DAY! Get outside and do something fun. Enjoy a peanut butter cookie, and stop and smell the roses. Or just relax! See you [...]

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 [...]