10/18/2017
Strength Deadlift 6 - 65% 6 - 75% 4 - 80% 4 - 85% 2 - 90% Workout 15-12-9 Power Clean (115/75) Thrusters **Deadlift weight [...]
10/17/2017
Strength Bench press 5 - 65% 5 - 75% 5 - 85% ** Each set is followed by a set of 2-DB rows, reps of [...]
The week ahead.. October 16th
Hey Old Cityzens! Shout out to Sean and Liam, the new Old City Spikeball Champs! Thanks for coming out on Saturday to either participate or [...]
10/16/2017
Strength Back squat 8 @ 65% 6 @ 75% 2 x 4 @ 85% 2 @ 90% Workout 7 Rounds for time 10 Wall Balls [...]
10/15/2017
"Loredo" 6 rounds for time of: 24 squats 24 push-ups 24 walking-lunges, total steps 400m run **U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, [...]
10/14/2017
Workout The Triple G Chipper (2017 Games) 100 Pullups 80 Sit Ups 60 Pistols - alternating Legs 40 Cal Row 20 Push Press (70/53 - [...]
10/13/2017
Strength Front squat 1RM Workout Row 1000m Row 500m Row 250m Row 10 Cals (Race someone) Rest as needed between rounds. Treat each as its [...]
10/12/2017
Strength/Skill/Technique Power clean + Hang squat clean + Jerk 1-1-1-1-1-1 Workout 6 Min AMRAP 3 Deadlifts (185/135) 2 Power Cleans This is a complex - [...]
10/11/2017
Workout 5 RFT 20 KB Swings (53/35) 20 Single KB Clean and Jerks (20 total - switch arms every 5 reps) 400m run **This is [...]
10/10/2017
Strength Deadlift 8 - 65% 6 - 75% 4 - 80% 4 - 85% Workout 12 Min AMRAP 5 Handstand push ups (HSPU) 10 Toes [...]