The week ahead.. December 19th
Old Cityzens! Here we go! Another week! First off, reminder that this is a holiday week and there are a few minor changes to the [...]
12/19/2016
Strength Deadlift 5 x 3 Workout Unbroken sets.. 15 Power cleans 12 Power cleans 9 Power cleans *Weight is 50% of your deadlift *Each set [...]
12/18/2016
"Marco" 3 rounds for time of: 21 pull-ups 15 handstand push-ups 9 thrusters (135/95)
12/17/2016
Workout 20 min AMRAP 400m run 5 Bear complex* 1 Bear - power clean, front squat, push press, back squat, behind the neck (BTN) push [...]
12/16/2016
Strength Press 5 x 3 Workout For time 40 KB Swing - 70/53 30 Box jump - 24/20" 20 Dips 30 KB Swing 20 Box [...]
12/15/2016
Strength Back squats 5 x 3 Workout "Grace" For time 30 Clean and jerks - 135/95
12/14/2016
Workout “FILTHY FIFTY” 50 Box Jumps(24/20) 50 Jumping Pull-Ups 50 KB Swings (53/35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35#) 50 Back Extensions [...]
12/13/2016
Strength Tempo Bulgarian split squats 5 x 5 NFT (not for time) Between sets, do max reps of unbroken strict pull ups (or 2 controlled [...]
The week ahead.. December 12th
Wazzup Old Cityzens! What a great weekend! Thanks to all of those who made it out to the holiday party last night. Such a great [...]
12/12/2016
Strength 1 Power clean 1 Hang power clean 2 Jerks Partner Workout 12 min AMRAP 1 Wall walk 6 DB snatch - per arm (45/30) [...]