Workout 20 min AMRAP 500/400m row 12 Pistols/total, alt legs 15 Bodyweight* bench press *Load up the barbell equivalent to what you currently weigh. Scale [...]

Strength A1 - Deadlift -3-3-3-3* *All reps are deadstop   A2 - Frog pumps with DB -3 x 15   Workout 10 min AMRAP 10 [...]

Strength A1 - Back squat -5-5-3-3* *With a 1 sec pause at the bottom of each rep   A2 - Calf raises on a plate [...]

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. *Gainz Club is cancelled this week* See you tomorrow! [...]

Strength A1 - Bench Press -5-5-3-3* *with 1 sec pause at top every rep, 1 sec pause at chest on first rep every set   [...]

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 [...]