4/14/2018
Strength Weighted carry *One handed Suitcase carry *Rep scheme - 4xME in 90 seconds - rotate hands each time - RX (70/53) Workout 3 RFT [...]
4/13/2018
Strength Zercher or crossed arm Front squat 8-8-8 Workout 12 Min AMRAP 10 Box Jumps (24/20) 10 Dips 10 D-Ball to shoulder (100/60) **One thing [...]
4/12/2018
Workout Buy in: Run 800m 4 Rounds 25 Wall Balls (20/14) 15 Hang Power Clean (115/75) 10 Push Press Cash Out: Sprint 400m **Our second [...]
4/11/2018
Strength Glute Bridge 3xME @ 50% 1 RM Squat Workout "Fran" 21-15-9 Thrusters 95/65 Pullups *12 min time cap* ^Compare to 7/27/17, 10/20/16, 2/5/16, 8/11/15 [...]
4/10/2018
Workout 20 Min AMRAP Row 500m 15 KB clean and jerk (53/35) (Switch as needed) KB Farmers Carry 100M ^reps for the clean and jerk [...]
The week ahead.. April 9th
Hey Old Cityzens! Shout out to everyone who reads my weekly and/or daily drivel. I realize sometimes it's forced.. I mean, highly encouraged ("DID YOU [...]
4/9/2018
Strength 1/Skill/Technique Turkish Get up (TGU) 2RM/side OR technique work. Strength 2 Barbell stepback lunge from rack 5-5-5 AHAP (5 each leg, 10 reps total) [...]
4/8/2018
"The Seven" Seven rounds for time of: 7 Handstand push-ups 7 Thrusters (135/95) 7 Knees to elbows 7 Deadlifts (245/165) 7 Burpees 7 KB Swings [...]
4/7/2018
Workout 3 Rounds for time Run 800m 25 Toes to bar 25 Deadlifts (225/155) **Our second long day/no strength day this week. Let's see how [...]
4/6/2018
Strength Box squat Work to Heavy 5 Workout 3 Rounds for time 10 - Dumbbell Snatch (50/35) (per arm) 20 - Renegade Row (total reps) [...]