Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]

Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8   Workout 5 RFT 3 Man makers (45/30) [...]

Strength A1 - Hang squat clean 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same [...]

Workout 21 min AMRAP 15/12 cal row 9 Power snatches (95/65) 6 Turkish Get-ups, total (50/35)

Workout "Wilhelm Tell*" For Time Section 1 • 3 Rounds of: • 50 Double-Unders • 20 Alternating Dumbbell Snatches (50/35) Section 2 • 10-8-6 reps [...]

REST DAY! Get outside and do something fun. Or just relax! NO Yoga today. Gainz Club at 11am. See you tomorrow! Only a 10AM [...]

Partner Workout 24 min AMRAP 2 Wall walks 4 Toes to bar 6 Box jumps (24/20) 8 Front squats (95/65) 12/10 cal bike^^ **This is [...]

Strength A1 - Bench press -6-6-6-6 A2 - Tricep kickbacks -4 x 10/arm Workout 3 RFT 400m run 20 DB Overhead lunges - (50/35)* *Do [...]

Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, [...]

Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]