Strength 1 A1 - Push jerk - Build to a heavy 3 reps A2 - Narrow stance split squat -3 x 8/leg Strength 2 B1 [...]

Workout Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 9/28/23 Compare to 7/26/23

Strength A1 - Deadlift -5-5-3-3 *deadstop   A2 - Collapsed hip extension -3 x 10/side   Workout Tabata (20 sec work, 10 sec rest x [...]

Strength 1 A1 - Front squat + Back squat -3 x 3 + 6 **Build up to a weight that is challenging for all 9 [...]

Workout 6 min AMRAP (11.1/14/1) 30 Double unders 15 Power snatch (75/55) 3 min rest 6 min AMRAP (18.1) 8 Toes to bar 10 DB [...]

REST DAY! Get outside and do something fun. Or just relax. And be sure to give Pluto some love today! -Yoga at 10am. -Gainz [...]

Workout 10-9-8-7-6-5-4-3-2-1 Power snatch (95/65) Thrusters (95/65) Box jumps (24/20”) *Completed as 10 power snatches, 10 thrusters, 10 box jumps; 9 [...]

Strength A1 - Deadlift -5-5-5-5 *Deadstop on every rep. Let the bar rest on the ground for a split second every rep.   A2 - [...]

Strength A1 - Front squat -5-5-5-5 *Pause for 1 sec at the bottom every rep   A2 - Lateral band walks -4 x 10 each [...]

Workout “Annie + Karen” For time 50-40-30-20-10 Double unders Sit ups Wall balls (20/14) **Completed as 50 double unders, 50 sit ups, 50 wall balls; [...]