2/1/2022
Strength Bench press Heavy 5 Workout 12 min AMRAP 1-2-3-4… Hang power clean (115/75) 3 Bar facing burpees *Completed as 1 hang power clean, 3 [...]
1/31/2022
Strength Back squat Heavy 3 Workout 5 RFT 30 Double unders 10 Thrusters (75/55) *8 min time cap
The week ahead.. January 31st
Hey Old Cityzens! We're wrapping up the month, so this is going to be a brief post. The newsletter is coming out Tuesday morning, [...]
1/30/2022
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
1/29/2022
Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat [...]
1/28/2022
Partner workout 20 RFT 250m row 5 Power clean (155/105) ^Complete 10 rounds each, alternating turns *One person works while the other rests
1/27/2022
Strength Deadlift 3 x 5 Workout 4 rounds, not for time 9/6 cal bike sprint 4 burpees Sprint length of gym (down/back) KB Carry length [...]
1/26/2022
Strength Back squat 3 x 5^ ^Each set followed by 3-5 controlled broad jumps Workout 8 min AMRAP 8 KB cleans - R 8 KB [...]
1/25/2022
Workout 14 RFT 3 Strict pull ups 4 DB box step over (24/20) 5 Devil’s Press (45/30#)
1/24/2022
Strength 1 Cleans 2 x 2 2 x 2 2 x 2 2 x 2 *Do 2 sets of 2 reps. Rest about 2 min [...]