3/1/2021
Strength Step back lunge 3 x 10/leg Workout 4 RFT 45 Double unders 30 KB Swings 15 Goblet squat Rx-53/35 **Building tree trunks for legs [...]
The week ahead.. March 1st
Hey Old Cityzens! Here we are! New month! But wasn't it just March a couple weeks ago?? Weird how quickly time passes, and - [...]
2/28/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
2/27/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 3 [...]
2/26/2021
Strength Deadlift 3 x 6, 3 sec negative Workout 12 min AMRAP 2-4-6-8-10.. Etc. Deficit push ups DB lunges (reps are total) Rx - 50/35 [...]
2/25/2021
Workout 2RFT 250m Row 25 Dbl DB snatch (50/35) 250m row 25 Dbl DB front squat (50/35) 250m row 25 KB Swings (70/53) 250m row [...]
2/24/2021
Strength 1 Power snatch + Hang squat snatch Heavy 2 Strength 2 Dips 3 x 5 - Strict 3x ME - Weighted (if you have [...]
2/23/2021
Strength Push press Heavy 2 Workout 5 RFT 15 Box jumps (24/20) 12 Push press (75/55) 9 Toes to bar **Wrapping up our press series [...]
2/22/2021
Workout 20 min AMRAP 10 Deadlifts (225/155) 10 Burpees over the bar 10 Wall balls (20/14) **Deadlifts AND a long workout to start off the [...]
The week ahead.. February 22nd
Hey Old Cityzens! I hope you enjoyed a few days out of the gym. Yes, it was a cold weekend, but things are looking [...]