Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar

Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep   A2 - Side plank rotations -3 x [...]

Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight [...]

Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# [...]

Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last [...]

REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See [...]

Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run

Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar   A2 - Straight leg hip abduction -3 [...]

Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - [...]

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