10/27/2017
Workout For time 50 Wall Ball (20/14) 15 Cleans (135/95) 50 Wall Balls 10 Cleans (185/135) 50 Wall Balls 5 Cleans (225/155) **Yeah.. this is [...]
10/26/2017
Strength Deadlift 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 95% Workout 10 Min AMRAP 3 Deadlifts (225/155) 3 Burpees 6 Deadlifts [...]
10/25/2017
Strength Bench press 3 - 70% 3 - 75% 3 - 80% 3 - 90% *Single arm DB rows between sets - 5-8 strict reps [...]
10/24/2017
Strength Back squat 8 @ 65% 6 @ 75% 4 @ 85% 4 @ 95% Workout "Helen" 3 Rounds for time Run 400m 21 KB [...]
The week ahead.. October 23rd
Hey Old Cityzens! Another great week and weekend. Keep killing it in the gym. I wanted to talk about the programming this week, something I [...]
10/23/2017
Workout 22 min AMRAP 7 Pistols (per leg) 14 Dball G2S (100/60) 21 Sit ups 28/20 cal bike **Starting off the week with another long [...]
10/22/2017
"Andy" For time, wearing a 20-lb. vest: 25 thrusters - 115/85 50 box jumps - 24/20 75 deadlifts -115/85 1.5-mile run 75 deadlifts -115/85 50 [...]
10/21/2017
Strength Front squat 3 - 65% 3 - 75% 3 - 85% **Perform 3 box jumps (NFT) after each set. Workout For time 50 Cal [...]
10/20/2017
Strength/Skill/Technique Snatch pull + Hang power snatch + Overhead squat 1-1-1-1-1-1 Workout 3 Rounds 3 Min AMRAP 50 Double unders Max Power Snatch -Rest 1 [...]
10/19/2017
Workout 4 RFT 400m run 40 American KB Swings (70/53) 20 Pull ups **This is going to be a grinder. Heavy and high swings and [...]