The week ahead.. February 1st
Hey Old Cityzens! Snow dayyyyyyy!!! I'm going to keep the intro sparse because the February newsletter will be hitting your inboxes tomorrow morning, and [...]
2/1/2021
Strength 1 Power clean + hang power clean 2-2-2-1-1 Strength 2 Front squats Heavy 3 Super Set 1-DB Strict press 3 x 8/arm **Spending more [...]
1/31/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
1/30/2021
Workout 5 RFT 500m row 15 Overhead squats (95/65) 12 Pull ups **The hands get a little more attention today with the pull ups after [...]
1/29/2021
Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow [...]
1/28/2021
Strength Deadlift Heavy 3 Workout “Bottom to bottom” Tabata air squats 8 rounds of 20 sec of work, 10 sec of rest *The squat starts [...]
1/27/2021
Workout 4 RFT 20 Push ups 30 Hang power cleans (95/65) 40 Sit ups 50 Double unders *Mid-week longer workout. Getting in some decent volume [...]
1/26/2021
Strength 1 Hang power snatch Heavy 2 Strength 2 Snatch balance 5 x 3 **Building on a few foundations from 2 weeks ago when we [...]
The week ahead.. January 25th
Hey Old Cityzens! Can you believe that we're wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 [...]
1/25/2021
Strength Push press Heavy 5 Workout 12 min AMRAP 6 Devil Press/total 6 Push press/arm 6 Overhead lunges/leg Rx - 1-DB-50/35 **A solid shoulder day [...]