8/1/2018
Strength 1 Glute bridge 3 x 10 @ 7-10 RPE Strength 2 Front squat 5-5-5 (*heavy 5) Cashout WOD 8 min AMRAP 2 Turkish Get-Ups [...]
7/31/2018
Strength/Skill EMOM 12 1 - max strict pull ups 2 - ME plank on elbows 3 - 8 Romanian deadlifts (RDL) @ 50% DL 1RM [...]
The week ahead.. July 30th
Hey Old Cityzens! I'm sure I sound like a broken record asking if you had fun this weekend, got outside to enjoy the weather, [...]
7/30/2018
Strength Power snatch EOthMOM x 10 3-3-3-3-3 Workout For time 200m run 21 DB snatch - 50/35 21 Burpees over DB 200m run 15 DB [...]
7/29/2018
**REMINDER -- NO YOGA TONIGHT** "The Lyon" 5 rounds, each for time of: 7 Squat cleans (165/115) 7 Shoulder-to-overheads (165/115) 7 Burpee chest-to-bar pull-ups Rest [...]
7/28/2018
Strength Back squat 3 x 5 @ 50% Workout 3 RFT 50 Double unders 40 Air squats 30 Sit ups (20 GHD) 20 Burpees **Final [...]
7/27/2018
“Fight Gone Bad” 3 Rounds For Total Reps in 17 minutes 1 minute Wall Balls (20/14) 1 minute Sumo Deadlift High-Pulls (75/55) 1 minute Box [...]
7/26/2018
Strength 1 Barbell lunge 6-6-6-6 Strength 2 Deadlift (deload) 3 x 5 Stiff legged deadlifts (or RDL) @ 40-50% DL 1RM CashoutWOD 3 attempts Row [...]
7/25/2018
Strength Power clean 5 x 3 @ 50% Workout For time 800m run 30 Clean and jerk - 135/95 20 Strict pull ups (10-MU Rx+) [...]
7/24/2018
Strength Bench press 3 x 5 @ 50% (taper) Workout 12 min AMRAP 15 Handstand push ups 100m Waiters walk - 53/35 20 V-ups **You'll [...]