8/14/2019
Strength 1 Power clean + Front squat Heavy 3 Strength 2 Bent over rows 4 x 8 Optional cashout/accessory work 3x ME barbell curls **Real [...]
8/13/2019
Strength Strict press + push press 3 x 3 @ 85% 1 RM + AMRAP Workout 6 RFT 3 Devil press - 45/30 6 Front [...]
The week ahead.. August 12th
Hey Old Cityzens! I hope you had a great weekend and are ready for more! We've got another great week lined up with [...]
8/12/2019
Workout 50-40-30-20-10 KB Swing - 50/35 Box jump - 24/20 Toes to bar (half the reps) Row - meters x 10 (500,400, etc) ^Completd as [...]
8/11/2019
"31 HEROES” As Many Reps as Possible (AMRAP) - with a Partner in 31 minutes 8 Thrusters (155/105) 6 Rope Climbs (15 ft) **(scale [...]
8/10/2019
Workout 24 min 30 sec work, 30 sec rest 1 - Bike - watts (300/200) 2 - Handstand hold 3 - Hang from the rig [...]
8/9/2019
Strength 1 Deadlift Heavy 5 Strength 2 Weighted pull ups 5-5-5 or 3 x ME (max effort) or 15 min strict pull up work ^Bands, [...]
8/8/2019
Strength Back squat Heavy 5 *If you didn't squat on Monday, build to a heavy 8. Workout 12 min AMRAP 7 Box jumps (30/24) 14 [...]
8/7/2019
Workout 4 RFT 25 Deadlifts 25 Push jerk 25 Pull ups ^30 min cap Rx - 135/95 Rx+ - 155/105 *Simple workout by design. You [...]
8/6/2019
Strength Wall ball 1RM then.. EMOM x 8 2 reps of your 1RM Workout Cash in 400m run w/ med ball (20/14) 3 RFT 10 [...]