11/22/2019
Workout 30 min AMRAP 500m row 20 Pistols (alt, total) 400m run 20 Box jump over (24/20) **If Tuesday's long workout wasn't long enough for [...]
11/21/2019
Strength 1 Hang snatch 2-2-2 Strength 2 Weighted pull ups 5-5-5 or 3xME Strict 15 min Pull up work **Hang snatches are popping up for [...]
11/20/2019
Strength Waiter's Walk EMOM x 12; alt arms every min, rest 1 min between rounds. Rx-1-53/35 KB Workout 12 min AMRAP 18 Lateral hops OTB [...]
11/19/2019
Workout 5 RFT 60 Double under 12 Burpee to plate (45/25)^ 12 Plate Ground to Overhead (G2OH) 12 OH lunge - (total steps) ^45# bumpers [...]
The week ahead.. November 18th
Hey Old Cityzens! OOph! Colder temps and darker days - is it officially winter??? Stay warm by continuing to make your way to the gym [...]
11/18/2019
Strength Push press Heavy 10 Workout 15 min AMRAP 10 Wall ball (30/20) 8 DB snatch/arm - alt from ground (50/35) 6 C2B pull ups [...]
11/17/2019
"Viola" Complete as many rounds as possible in 20 minutes of: Run 400 meters 11 power snatches (95/65) 17 pull-ups 13 power cleans (95/65) **U.S. [...]
11/16/2019
Workout 3 RFT 50 Double unders 25 Power clean 40 Double unders 20 Push press 30 Double unders 15 Front squat 20 Double unders 10 [...]
11/15/2019
Strength 1 Front squat 5x5 @ 80% - 5 minute rounds Strength 2 Step back lunge 3x14 (7 per leg) **Wrapping up the week with [...]
11/14/2019
Strength Thruster 3RM Workout 10 min AMRAP 3-6-9-12.. KB Swings (70/53) Hand release push ups (HRPU) Jumping lunges (total) **Lemme get the confusing part out [...]