10/1/2020
Strength 1 Power snatch + Overhead squat + snatch balance 2-2-2-2-2 Strength 2 Dips 5-5-5 (strict work - with boxes, too) 3X max effort (ME) [...]
9/30/2020
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 5 RFT 5 Pistols/leg [...]
9/29/2020
Workout 20 RFT 4 Toes to bar 3 Bar facing burpees 2 Cleans (155/105) *30 min time cap* **Lots o' rounds, low reps, bar [...]
The week ahead.. September 28th
Hey Old Cityzens! What a weekend! I hope you got out and enjoyed some time between rain showers. Just a couple of notes as [...]
9/28/2020
Strength Push press Heavy 3 Workout 12 min AMRAP 2-4-6-8-10.. Etc KB snatch/arm (53/35) KB overhead lunges/total (53/35) Hand release push ups **Starting off the [...]
9/27/2020
REST DAY Take some time off and get ready to crush it next week.
9/26/2020
Workout 20 min AMRAP 400m Run 15 Overhead squats (95/65) 12 Pull ups (Scaling options **As mentioned in the weekly blog post, today's workout [...]
9/25/2020
Strength 1 1 Power clean + 2 Jerks (or split) 2-2-2-1-1 Strength 2 Romanian Deadlift (RDL) 3 x 12 AHAP **Wrapping up the week with [...]
9/24/2020
Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]
9/23/2020
Workout For time 10-8-6-4-2 Power Snatches 30 Double unders Then, 2-4-6-8-10 Thrusters 30 Double unders Rx - 135/95 **Hopefully this doesn't look as intimidating [...]