4/13/2021
Workout 4 RFT 500m row 20 Push ups w hands on DBs 20 DB Thrusters (50/35) **A pull/push long day. You'll see something similar during [...]
The week ahead.. April 12th
Hey Old Cityzens! I hope you all had an awesome weekend and are gearing up for some great workouts this week. As mentioned in [...]
4/12/2021
Strength 1 Clean + 2 jerks Heavy 2 Strength 2 Glute bridge 3 x 10 AHAP Super set Barbell Rollout 3 x 10 [...]
4/11/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
4/10/2021
Workout 3 RFT 100 Double unders 50 Sumo deadlift high pulls (75/55) 25 Pull ups
4/9/2021
Strength EMOM x 12 1- DB Windmill - 3 reps/arm 2- 1-DB High pull - 8 reps 3- FF Elevated Split Squat - 6/leg [...]
4/8/2021
Strength Back squat 10-10-10-10 Workout 7 RFT 7 Box jumps (30/24”) 14 KB Swings (70/53) **Oohh.. some high volume squats, then box jumps and swings. [...]
4/7/2021
Workout In 3 min, do 400m run Max clean and jerk (135/95) Rest 2 min Repeat a total of 5 times Score is total number [...]
4/6/2021
Strength 1 Power snatch + Overhead squat + hang squat snatch Heavy 2 Strength 2 Pull ups 3 x 5 - Strict work 3x max [...]
4/5/2021
Strength Floor press 3 x 5 AHAP Workout 5 RFT 5 Hang cleans (115/75) 10 Bar facing burpees **Working on floor press this month, alternating [...]