Strength A1 - Romanian Deadlift - 3 x 10 A2 - L-Sit Practice - 3 x 30-60 sec/total time per attempt   Workout 4 rounds [...]

Workout Old City Benchmark #6 4 RFT 10 Handstand push ups 6 Squat cleans (155/105) 12 Toes to bar Compare to 9/22/22 Compare to 6/22/22 [...]

REST DAY! Get outside and do something fun. Maybe start putting together a jigsaw puzzle. Or just relax! Yoga at 10am. Gainz Club at [...]

Strength A1 - Incline DB Bench press -Build to a Heavy 5 and repeat 2-3x A2 - Gorilla Rows - 3 x 8/arm Workout 12 [...]

​ ​​ Strength 1 A1 - Power clean + Hang squat clean -Build to a heavy double of the complex, then repeat that weight 2-3x [...]

Partner WOD 20 RFT 4 DB snatch/total (alternating) 6 Burpees over the DB 8 Goblet squats 12/10 cal row Rx - 1-50/35   Accessory work [...]

Strength A1 - Barbell reverse lunge 3 x 10/total *Alternate steps A2 - 90/90 Hip Switch - 3 x 8-10/total Workout Tabata* KB Swings (70/53) [...]

Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 10/24/22 Compare to 6/14/22 Compare to 4/13/22

Workout 20 min AMRAP 2 Rounds of “Cindy” 12/9 cal Bike “Cindy” is 5 pull ups, 10 push ups, 15 air squats

REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. But try to spend some time away [...]