12/11/2016
"Desforges" 5 RFT 12 Deadlifts (225/155) 20 Pull-ups 12 Clean and jerks (135/95) 20 Knees to elbows
12/10/2016
Strength Deadlift 5 x 3 Workout 400m run 40-30-20-10 KB Swings (53/35) Sit ups 400m run
12/9/2016
Workout 0:00 - 12:00 50 Overhead lunges (75/55) *5 burpees everytime the bar comes down 12:00-24:00 4 rounds 10 Power snatch (95/65) 10 Pull ups [...]
12/8/2016
Strength Press 5 x 3 Workout 3 RFT 9 DB Floor press (45/30) 15 Box jumps 21 Shoulder to OH (45/30)
12/7/2016
Strength Back squat 5 x 3 Workout 14 min EMOM Gymnastics GOAT work Odd - one gymnasty movement Even - another gymnasty movement *do 1-5 [...]
12/6/2016
Workout 20 min AMRAP 200m run 9 Deadlifts (275/185) 6 Knees to elbow
The week ahead.. December 5th
Hello Old Cityzens! Full steam ahead into the holiday season! First off.. please read these posts as they provide more than just a glimpse into [...]
12/5/2016
Strength Front squat EMOM x 8 of :15 sec max effort (ME) Workout 12 min AMRAP 7 Push ups 15 Wall balls (20/14)
12/4/2016
"TK" 20 min AMRAP 8 Strict Pull-ups 8 Box jumps (36/30) 12 KB swings (70/53)
12/3/2016
Workout In 5 minutes 400m run Max reps power cleans Rest 2 min In 5 minutes 400m run Max reps squat cleans Rest 2 min [...]