The week ahead.. December 23rd
Hey Old Cityzens! The holiday season is upon us with Hanukkah starting today, which we celebrated with a workout for it on Friday. And [...]
12/23/2019
Strength Deadlift Heavy 5 Workout 4 RFT 15 Wall balls (20/14) 12 Hand release push ups 9 Sumo deadlift high pulls (115/75) **Starting off the [...]
12/22/2019
"Nutts" For Time 10 Handstand push-ups 15 Deadlifts (250/175) 25 Box jumps (30/24) 50 Pull-ups 100 Wall balls (20/14) 200 Double-unders 400m run w/ [...]
12/21/2019
Skill/Technique work Pistols, aka single-leg squats 12 min EMOM Partner Workout 6 rounds (3 each) 200m run 8 Power cleans (115/75) 8 FR lunges (115/75) [...]
12/20/2019
Hanukkah workout 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Pull ups 8 Box jumps (24/20") 8 Burpees 8 KB Swings (70/53) 8 [...]
12/19/2019
Strength Bench press Heavy 8 Workout 12 min AMRAP 12 Toes to bar 10 DB Push press (2-50/35) 8 Box step over w/ 2-DBs (24/20) [...]
12/18/2019
Strength Deadlift Heavy 1 Workout (optional) Alternating tabata Arch holds Sit ups *Score is total sit ups. Daily Read Perfection ain't all it's cracked up [...]
12/17/2019
Workout 21-18-15-12-9-6-3 Pull ups Hang cleans Double unders 42-36-30-24-18-12-6 Rx - 135/95 *30 min cap ^Rep scheme is 21 pull ups, 21 hang cleans, 42 [...]
12/16/2019
Strength Back squats 3 x 20 - every 6 minutes Strength Yates Row 3 x 8 S.S - 3 x ME push ups Cashout/Accessory work [...]
The week ahead.. December 16th
Hey Old Cityzens! Great to see so many people at the party Saturday night. Thanks for coming out to celebrate the year, the holiday [...]