7/14/2021
Strength 1 Snatch pull + hang power snatch Heavy 2 Strength 2 Overhead squat Heavy 5 Super set Side plank dips 3 x 10/side Snatch [...]
7/13/2021
Strength Sumo Deadlift Heavy 8 Workout 6 rounds Every 2 min, do 40 Double unders 15 Sumo deadlift high pulls (75/55) **Bringing back the sumo [...]
The week ahead.. July 12th
Hey Old Cityzens! I can't start off this post without first giving a HUGE shout out and CONGRATS to both teams that represented Old [...]
7/12/2021
Workout 30 RFT 1 Burpee 2 Devil’s Press 3 Thrusters 4 OH lunges (2/2) 5 Sit ups Rx - 1-DB 45/30 **40 min time cap** [...]
7/11/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
7/10/2021
Strength Front squats 3 x 6 Reps 1,3,5 with a 3 sec negative Reps 2,4,6 at pace Workout 12 min AMRAP 6 Hang power cleans [...]
7/9/2021
Workout For time 50 DB snatch (50/35) 25 Box jump over (24/20) 40 DB Snatch 20 Box jump over 30 DB Snatch 15 Box jump [...]
7/8/2021
Strength 1 Clean pull + hang clean + push jerk Heavy 2 Strength 2 E3MOM x 4 30 DB Walking lunges (total steps) **We're repeating [...]
7/7/2021
Strength Bench Press Heavy 3 Workout 4 RFT 12 Floor press 12 Renegade rows/arm Rx - 50/35 **Phew! Spending sometime indoors after yesterday's running WOD. [...]
7/6/2021
Workout 5 RFT 400m run 20 Wall balls (20/14) 10 Deadlifts (225/155) **We're back! You're back! And I hope you're ready to get after it. [...]