8/23/2017
Workout 25 min AMRAP 1++ Clean and jerk - 155/105 20/15 cal bike or row **Ideally I want you to work on cycling the weight. [...]
Old City Goal Setting Method: Accountability
What’s Your Type? Almost everyone is driven by others or self. Some people are both, a few people are neither. “Who” you are will greatly [...]
8/22/2017
Strength Deadlifts 5 reps each at 65%, 70%, 75%, 80% Workout 8 RFT 6 Strict pull-ups 5 Burpee box jumps, 30/24 4 Dball shoulders/side - [...]
The week ahead.. August 21st
Hey Old Cityzens! I first want to say a HEEYOOOGGEE 'thank you' to everyone who came out to help out a Miner Elementary on Saturday. [...]
8/21/2017
Strength Bench press 5 @ 65% 5 @ 75% 5 @ 85% Workout 10-20-30 reps for time of: Renegade Row - 45/30 Floor press Air [...]
8/20/2017
"Tumilson" 8 rounds for time of: 200m run 11 Dumbbell burpee deadlifts (60/45) **U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare [...]
8/19/2017
Strength Back squat 5 reps each at 65%, 70%, 75%, 80% Workout 5 RFT 10/7 calorie bike/row 10 T2B 10 Pistols (5/5)
8/18/2017
Workout 12 1-minute rounds of 3 Deadlifts - 315/205 4 Jumping lunges per leg 5 KB snatch per arm - 53/35 1 min rest between [...]
8/17/2017
Strength Bulgarian Split squats 4 x 7 each leg **Go as heavy as possible w/ a 1 sec pause at top and bottom. Workout Partner [...]
8/16/2017
Workout Power snatch 3-3-3 reps Snatch balance 2-2-2 reps Squat snatch 1-1-1 reps **What's listed above are the reps for the working sets. What's not [...]