Strength 1 A1 - Power snatch + Hang power snatch -Build to a heavy 2 then repeat that weight 2 times. A2 - Deadstop KB [...]

Workout For time* 50-40-30-20-10 Double unders Air squats Sit ups *After each round, complete 6 Clean and Jerks (135/95) Score is total time after final [...]

Strength A1 - Sumo deadlift -Build to a Heavy 3 reps then repeat that weight 1-2 more times. A2 - KB Windmill 3 x 3 [...]

Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises [...]

Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20")   **Compare to 1/9/23** [...]

REST DAY! Get outside and do something fun. Maybe eat a PBJ. Or just relax! Yoga at 10am. Gainz Club at 11am. But try [...]

Partner Workout 20 RFT 20/15 cal row 12 Thrusters (75/55) 9 Dips *One person works while the other rests, which should allow the person working [...]

Strength Deadlift - 5 x 3 Workout For time 50 Knees to elbow 50 Box step overs (24/20” - 1-50/35 DB) 50 Plank DB Pull [...]

Strength Step back lunges - 4 x 10/total Workout 5 RFT 200m run 12 Amer KB Swings (53/35) 6 Box jumps (30/24) Accessory Work Step [...]

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 [...]