10/6/2021
Workout 20 RFT 1 Devil Press 2 Thrusters 3 Box step over (24/20) 4 Burpees over DBs Rx - 50/35 ^30 min time cap^ **This [...]
10/5/2021
Strength Push/Pull/Squat 40/20^ x 12 1 - Hang from the rig - dead hang, active hang, flexed arm/chin over, etc. 2 - Double DB overhead [...]
10/4/2021
Strength 1 EMOM x 9 20 sec Single unders 3 Hang power snatch Strength 2 Overhead squat 5 x 3 Super Set Heavy carry - [...]
The week ahead.. October 4th
Hey Old Cityzens! Coaches gonna be watching your squat depth this week like... **iykyk October Newsletter If you didn't see it in your email, [...]
10/3/2021
REST DAY! Get outside and do something fun. Go on a hike. Go leaf peeping. Or do some yoga. Do some mobility work. Or [...]
10/2/2021
Strength Bench press 5 x 5 Tempo 21x1 Workout 12 min AMRAP 2-4-6-8.. Renegade Rows/total Floor press Weighted sit up (1-DB) Rx - 45/30 [...]