1/23/2019
Strength 1 Power snatch + Overhead squat Heavy 2 Strength 2 Front squat 3-3-3 Option accessory/cashout work 3 x 25 Glute bridges w/ hip circle [...]
1/22/2019
Strength Strict press Heavy 3 Workout For time 50 Push press - 135/95 ^15 air squats every time you rest anywhere but overhead, includes putting [...]
The week ahead.. January 21st
Hey Old Cityzens! I hope you had a great weekend and stayed WARM! It's January, though, so.. *shrug*. One super quick reminder about Monday's [...]
1/21/2019
Strength Deadlift Heavy 3 Workout 5 RFT 8 Hand release Push ups 10 KB Snatch^ (5/5) - 53/35 12 Goblet squat - 53/35 ^From the [...]
1/20/2019
"Hall" 5 rounds for time of: 3 Cleans (225/155) 200-meter sprint 20 KB Snatches (53/35), 10 each arm Rest 2 minutes **U.S. Air Force Capt. [...]
1/19/2019
Strength Back squat Heavy 5 Workout For time 100 double unders 50 Power cleans - 135/95 25 Push jerks - 135/95 ^Rx+ - 155/105 **Hopefully [...]
1/18/2019
Workout "Fran" 21-15-9 Thrusters - 95/65 Pull ups ^Time cap - 12 min #Compare to 4/11/18, 7/2/17, 10/20/16 Afterwards *Pick ONE* 1. EMOM x 14 [...]
1/17/2019
Strength 1 Power clean Heavy 2 Strength 2 Romanian deadlifts 8-8-8 Optional cashout/accessory work Get upside down Handstand holds, freestanding handstands, handstand walk, etc **What [...]
1/16/2019
Strength Bench press Heavy 5 Workout 3 Rounds 30 sec sprint on bike 30 sec push ups Rest ~2 min ^Score is total number of [...]
1/15/2019
Strength Snatch grip deadlift Heavy 3 Workout 12-9-6-3 Sumo deadlift high pull - 135/95 Front rack lunges 135/95 (1=1) Toes to bar *We're bringing back [...]