9/13/2021
Strength Step back lunges 3 x 8/leg Workout 12 min AMRAP 1-2-3-4... Hang squat cleans (115/75) 20 Lateral hops over the bar *Completed as 1 [...]
The week ahead.. September 13th
Hey Old Cityzens! Y'know.. I was gonna start this week off with another joke.. this one about perforated paper.. but I changed my mind, [...]
9/12/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
9/11/2021
Workout "343" For time 100 Deadlifts (135/95) 100 Power cleans (95/65) 100 Ground to overhead (65/45) *clean and jerk or snatch* 43 Burpees **This is [...]
9/10/2021
Strength 1 Split snatch Heavy 3 Strength 2 Behind the neck push press Heavy 3 Super set Single arm DB Row 4 x 8/arm **It's [...]
9/9/2021
Workout 24 min AMRAP 8 Pull ups 12 DB hang clean and jerk (1-50/35) 16/14 calorie row **Getting in a true gymnastics/weightlifting/cardio workout today. The [...]
9/8/2021
Strength Deadlift 5 x 5, 5 second negative Workout 10 min AMRAP 10 Hang power cleans (115/75) 10 Push ups **Building on yesterday's hinging work [...]
9/7/2021
Strength Front squat 3 x 5, tempo as 33x1 Workout 4 RFT 10 Box jumps (30/24) 20 Unbroken KB Swings (70/53) **Continuing with our tempo [...]
The week ahead.. September 6th
Hey Old Cityzens! Ohh.. we got a taste of that sweata weatha after the Wednesday rains, and now I'm ready for more! Hey, I [...]
9/6/2021
**TWO CLASSES TODAY - 9AM and 10AM** Workout Every 5 min for 5 rounds, do 400m run w/ med-ball 20 med-ball cleans 15 med-ball sit [...]