12/28/2016
Strength/Skill For 15 minutes, build to a HBMW* 2 Snatch balance 2 Overhead squats Workout 2 rounds 20 power snatch (95/65) 30 Lateral hops 20 [...]
12/27/2016
Strength Good mornings 4 x 8 Workout Every 90 seconds, do 5 DB hang squat cleans (45/30) 6 DB Step ups (45/30) (1=1) 7 Box [...]
The week ahead.. December 26th
Happy Holidays Old Cityzens! First off, reminder that there are some minor changes to the schedule this week starting Monday through next Monday. See the [...]
12/26/2016
*Noon class only* Team Workout For time 200 Wall ball (20/14) 150 Deadlift (95/65) 100 Burpees 50 Curtis Ps (95/65) 100 Pull ups 150 Calorie [...]
12/25/2016
MERRY CHRISTMAS!
12/24/2016
For time 10 Box jumps - 30/24" 10 Man makers - 45/30 20 DB OH lunges - total - 45/30 20 Toes to bar 30 [...]
12/23/2016
12 Days of Christmas 1 Turkish Get Up - total - 53/35 2 Pistols - per leg 3 Dips 4 V ups 5 Box jumps [...]
12/22/2016
Workout For time 3x - at 115/75 4 Deadlift 4 hang power clean 4 Jerk 3x - at 135/95 3 Deadlift 3 Hang power clean [...]
12/21/2016
Strength Front Squat EMOM x 8 :20 ME Workout 14 min AMRAP 100 double unders 50 DB thrusters - 25/15 10 Muscle ups
12/20/2016
Strength 20 min to work on 3 Hang power snatch 3 Overhead squats Workout 3 rounds of 1 min - Power snatches - 75/55 1 [...]