Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Accessory Work KB pullovers - 3 x 10 Strict [...]

Strength A1 - A1 - Bench press - 5 x 2 *5 sets of 2 reps, all completed at the same weight* A2 - Gorilla [...]

Strength 1 Power clean + hang power clean + push jerk 2 x 2 2 x 2 2 x 2 2 x 2 *The complex [...]

Workout 20 RFT 6 Push ups 5 Wall ball (30/20) 4 Chest to bar pull ups **Decent volume workout; good prep for "Murph". -Push ups [...]

REST DAY! Get outside and do something fun. Maybe enjoy a picnic! Or just relax! Yoga at 10am. Gainz Club at 11am. See you [...]

Strength A1 - Front squats 5-5-3-3-2-2 *Add weight each set A2 - Broad jump – 3 x 3 attempts for longest distance *Reset after each [...]

Workout 21 min AMRAP 18 KB Swings (70/53) 15 Straight leg sit ups 12/9 bike calories 6 Burpee box jump overs (24/20) Curl Cashout [...]

Strength A1 - Bench press 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages [...]

Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps EMOM x 10 3 reps - weight from above *Every [...]

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# [...]