7/23/2019
Strength 1 Back squat "Death by.." Strength 2 Yates Row 3 x 15 Optional Cashout/Accessory Work EOMOTM x 6 (only 3x) 20 sec wall sit [...]
The week ahead.. July 22nd
Hey Old Cityzens! I hope you're staying cool and surviving this heat! Looks like it will be staying with us for awhile, so make [...]
7/22/2019
Strength "Hotel Work" EMOM 12 1 - 1x10 1 Arm DB Bench press (5/arm) 2 - 1x5/leg Bulgarian split squat (BSS) (2-DB) 3 - 1x10 [...]
7/21/2019
"Holbrook" Ten rounds, each for time of: 5 Thrusters (115/85) 10 Pull-ups 100 meter Sprint Rest 1 minute Record fastest and slowest rounds. **U.S. Army [...]
7/20/2019
Strength Power snatch + 2 Overhead squats Heavy 3 Workout 21-18-15-12-9 Sumo deadlift high pull (SDLHP) - 75/55 Push press - 75/55 *6 burpees after [...]
7/19/2019
Strength Front Squat Heavy 1 Workout 4 RFT 30 Double unders 20 KB Swings - 70/53 (Amer or Rus) 10 Goblet squats - 70/53 **Short [...]
7/18/2019
Workout 5RFT 200m run 5 snatch complexes (Power snatch + Overhead lunge - 115/75) *1 min rest between rounds **Sticking with this sprinty/interval theme. You [...]
7/17/2019
Strength 1 Clean and jerk 1-1-1-1-1 Strength 2 Weighted/strict dips 5-5-5 OR 3 x ME (maximum effort) SS - 3 x 8 DB Rows **Putting [...]
7/16/2019
Strength Bench press (how to bench vid) Heavy 5 Workout 5 min AMRAP 9 Box jumps - 30/24 7 Toes to bar 5 DB [...]
The week ahead… July 15th
Hey Old Cityzens! Another week in the books. We're plowing our way though July, but there's still plenty of summer ahead of us. Especially [...]