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 [...]
10/18/2017
Strength Deadlift 6 - 65% 6 - 75% 4 - 80% 4 - 85% 2 - 90% Workout 15-12-9 Power Clean (115/75) Thrusters **Deadlift weight [...]
10/17/2017
Strength Bench press 5 - 65% 5 - 75% 5 - 85% ** Each set is followed by a set of 2-DB rows, reps of [...]
The week ahead.. October 16th
Hey Old Cityzens! Shout out to Sean and Liam, the new Old City Spikeball Champs! Thanks for coming out on Saturday to either participate or [...]
10/16/2017
Strength Back squat 8 @ 65% 6 @ 75% 2 x 4 @ 85% 2 @ 90% Workout 7 Rounds for time 10 Wall Balls [...]