5/26/2018
Workout 5 Man Makers (2x45/30) 20 DB Renegade Rows 30 Sit Ups 40 Air Squats 50 Burpees 40 Air Squats 30 Situps 20 DB Renegade [...]
5/25/2018
Strength 1 Deadlift 80% 3 x 3 Strength 2 - Speed Set 65% 3 x 3 (every 2 min) Cashout WOD 5 Min AMRAP 2++ [...]
5/24/2018
Strength Yates Row 10-10-10 Workout 15 Min AMRAP 10 Sumo deadlift high pull (SDLHP) (95/65) 10 Shoulder to overhead (S2OH) 10/7 Cals on Bike **Bringing [...]
5/23/2018
Strength Bench press 10 RM Workout 4 RFT 10 Overhead squats (115/75) 10 Toes to bar **Lots of shoulder stability work here, in a couple [...]
5/22/2018
Workout 3 Rounds Run 800 30 Squat Cleans (135/95) 30 Burpees *45 min time cap **If you thought your legs were sore from yesterday's back [...]
The week ahead.. May 21st
Hey Old Cityzens! Hope you had a great weekend and managed to stay dry. If you stayed indoors, I hope you were able to catch [...]
5/21/2018
Strength Back squat 10 rep max Workout 12 Min AMRAP 12 KB DLs (2x70/53) 8 Box Jumps Overs (24/20) *total* 4 Front Rack Lunges (1-KB)^ [...]
5/20/2018
"René" 7 rounds for time of: Run 400 meters 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body [...]
5/19/2018
Strength Power clean 5-5-5 AHAP Workout 15 Min AMRAP 2++ Handstand push ups (HSPU) 2++ Pull ups 2++ D Balls 2 Shoulder (100/60) - total [...]
5/18/2018
Strength Push press 8-8-8 AHAP Workout 18 Min AMRAP 10 KB Snatch (Ea Arm) (53/35) 10 Floor Press (2x53/35) 10 Box step overs - (2x53/35) [...]