1/23/2020
Skill/Technique Work Handstand push ups EMOM x 12 1 - Hollow hold (progressions) 2 - Inversion/Hold 3 - HSPU/Push Up/Box/Seated DB press 4 RFT 10 [...]
1/22/2020
Strength Deadlift Heavy 3 Workout 3 min AMRAP 8 Push ups 6 Deadlifts (135/95) 4 Hang power cleans (135/95) *rest 1 min, repeat for a [...]
1/21/2020
Workout 4 RFT 500m row 20 Dball shoulders (100/60) 10 Strict dips (rings or Matador) **Have you noticed the pattern of a long workout always [...]
The week ahead.. January 20th
Hey Old Cityzens! NORMAL SCHEDULE MONDAY Monday is Dr. Martin Luther King, Jr's birthday observed and it is a federal holiday. While the government [...]
1/20/2020
Strength 1 Overhead squats 5 x 4 Strength 2 2 Muscle snatch + 1 Power snatch 3-3-2-2-1 Cashout/Accessory work Dumbbell pinch grip holds 6 rounds [...]
1/19/2020
"Loredo" Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps (total) Run 400 meters **U.S. Army Staff Sergeant Edwardo Loredo, 34, [...]
1/18/2020
Workout For time 400m run 21 Pull ups 6 Cleans (155/105) 400m run 18 Pull ups 6 Cleans (155/105) 400m run 15 Pull ups 6 [...]
1/17/2020
Strength/Skill Toes to bar EMOM x 12 1 - Lat Pull Ups and with a band. 2 - ME x T2B 3 - Planche Plank [...]
1/16/2020
Strength Sumo deadlift Heavy 3 Workout 50-40-30-20-10 Double unders Sumo deadlift high pull (95/65) 25-20-15-10-5 **We're calling an audible on the strength and making a [...]
1/15/2020
Partner workout 24 min AMRAP 12 KB Clean (53/35) 6/arm, from ground 10 Box jumps (24/20) 8 Pistols/total P1 - Row max cal P2 - [...]