8/23/2019
Strength Bench press Heavy 5 Workout 50-40-30-20-10 Double unders Hang power snatch (115/75) 25-20-15-10-5 **Wrapping up the week getting swole with a bro sesh of [...]
8/22/2019
Strength Back squat Heavy 5 *Heavy 8 if you didn't squat on Monday Workout 4 RFT 12 Push ups 8 Dball squat cleans (100/60) **Following [...]
8/21/2019
Workout "Jackie" For time 1000m row 50 Thrusters (45/35) 30 Pull ups ^15 min time cap Skill Work EMOM x 12 A. Gymnastics B. Weight [...]
8/20/2019
Strength 1 Deadlift Heavy 5 Strength 2 Weighted dips 5-5-5 or 3 x ME Strict dips Optional Cashout/Accessory work 3 x 12 back extensions or [...]
The week ahead.. August 19th
Hey Old Cityzens! I always like to start the post with a general greeting about the weather and hoping that you got outside to [...]
8/19/2019
Strength Back squat Heavy 8 Workout EMOM x 12 5 KB Swings 4 KB Cleans 3 KB Press 2 KB Front squat 1 KB Thruster [...]
8/18/2019
"Collin" 6 rounds for time of: 400m sandbag (DB or dball) carry - (50/40) 12 Push press (115/75) 12 Box jumps (24/20") 12 Sumo [...]
8/17/2019
Strength Bench press Heavy 8 Workout 3 RFT 2 Turkish get ups (53/35) - 1 per side 8 strict pull ups 16 Hand release push [...]
8/16/2019
Strength Deadlift Heavy 5 Workout In 1 min, do 20 sec dball hold - 100/60 *10 sec to get to bike (you're welcome) 30 sec [...]
8/15/2019
Workout For time 21-18-15-12-9-6-3 Burpees over the bar (OTB) Thrusters (95/65) 200m run *30 min time cap **After slowing things down with Wednesday's double strength [...]