1/30/2018
Workout 22 min AMRAP Row 30/20 calories 12 Dball shoulders - 100/60 10 Box jumps - 30/24 8 Dips **A couple things to point out [...]
The week ahead.. January 29th
Hey Old Cityzens! Hope everyone had a greet weekend and are looking forward to more good things this week. This past Saturday we wrapped up [...]
1/29/2018
Strength Back squat Heavy 3 Workout 10 min AMRAP 100m sprint 15 KB swings - 70/53 **As always with the new strength work we're doing, [...]
1/28/2018
"Holbrook" Ten rounds, each for time of: 5 Thrusters (115/75) 10 Pull-ups 100 meter Sprint Rest 1 minute between each round *Post fastest and slowest [...]
1/27/2018
Strength Front squat 3-3-3-3-3 (heavy 3) Workout 12 min AMRAP 10 OH lunge - 50/35 (total steps) 30 Double unders 20 Sit ups (or 12 [...]
1/26/2018
Skill/technique work Muscle up work - bar or ring *skill/transition work Workout 15 min AMRAP 800m run 20 Deadlifts - 225/155 10 Muscle ups - [...]
1/25/2018
Strength Weighted dip 3-3-3 (or 15 min of strict work) Workout 4 RFT 10 Handstand push up (Rx+ - strict) 8 Dbl KB swings - [...]
1/24/2018
Workout 5 RFT 200m run 5 Clean and Jerk - 185/135 15 Toes to bar **Building on the jerks from the day before and combining [...]
1/23/2018
Strength 1 Deadlift 3-3-3-3-3 Strength 2 Jerk 3-3-3-3-3 (heavy 3 from racks) Cashout 100 Rus. KB Swings for time - 70/53 **So we have conventional [...]
The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the [...]