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 - Deadlift -4 x 10 @ 65% A2 - Straight leg hip abduction -4 x 8/leg   Workout 10 min AMRAP 5 Chest [...]

Strength A1 - Back squat -4 x 10 @ 65% A2 - Calf Raises -4 x 15   Workout 12 min AMRAP 2 Wall walks [...]

REST DAY! BE SURE TO TURN YOUR CLOCKS BACK Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at [...]

Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt [...]

Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw [...]

Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)

Strength A1 - Deadlift - 5 x 3 @ 85% *Max reps on last set A2 - Frog pumps with DB - 3 x 12 [...]

Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 [...]

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 [...]