12/15/2019
**REMINDER -- NO OPEN GYM TODAY** "Schmalls" For Time 800m run Then 2 Rounds of: 50 Burpees 40 Pull-Ups 30 Pistols 20 KB swings [...]
12/14/2019
Workout 50-40-30-20-10 Double unders (and tips for working on DUs) KB Swings (53/35) Sit ups 1 Turkish Get-Up/side after each round (53/35) ^35 min time [...]
12/13/2019
Strength Push press Heavy 5 Workout "Karen" For time 150 Wall balls (20/14) ^12 min time cap **Simple day on paper. We've got two similar [...]
12/12/2019
Strength Deadlift Heavy 5 Workout Bike 30 sec all out efforts *rest minimum of 2 min, repeat 2 more times. *What could be more fun [...]
12/11/2019
Workout For time 1 round 20 Push ups 40 Air squats 60 Deadlifts (135/95) Then 2 rounds 15 push ups 30 air squats 45 Hang [...]
12/10/2019
Strength 1 Clean and jerk 2-2-2 *clean with a squat or using a split jerk Strength 2 Weighted dips 5-5-5 or 3x ME strict dips, [...]
The week ahead.. December 9th
Hey Old Cityzens! I hope everyone had a great weekend. I've been visiting family in Michigan over the weekend and trying to get some [...]
12/9/2019
Strength Farmer's carry EMOM x 12 *Work 1 min, rest 1 min - 6 total carries. Rx - 2-53/35 KB Workout 400m med ball carry [...]
12/8/2019
"Badger" 3 rounds for time. 30 Squat cleans (95/65) 30 Pull-ups Run 800 meters **In honor of Navy Chief Petty Officer Mark Carter, 27, of [...]
12/7/2019
Strength Bench press Heavy 8 Workout 10-8-6-4-2 Db snatches/arm alternating (50/35) 10 Dips (after each round) **I like these heavy 8s because it forces you [...]