8/18/2017
Workout 12 1-minute rounds of 3 Deadlifts - 315/205 4 Jumping lunges per leg 5 KB snatch per arm - 53/35 1 min rest between [...]
8/17/2017
Strength Bulgarian Split squats 4 x 7 each leg **Go as heavy as possible w/ a 1 sec pause at top and bottom. Workout Partner [...]
8/16/2017
Workout Power snatch 3-3-3 reps Snatch balance 2-2-2 reps Squat snatch 1-1-1 reps **What's listed above are the reps for the working sets. What's not [...]
8/15/2017
For time, do : 1 round of: 100 Double-unders 50 KB Swings - Amer. 25 Burpees Then, 2 rounds of: 60 Double-unders 30 KB Goblet [...]
The Week Ahead.. August 14th
Hey Old Cityzens.. I hope you had another great weekend and were able to spend some time outside. Me? I'm getting back into running and [...]
8/14/2017
Strength Deadlift 5 - 70% 3 - 80% 2 - 85% 2 - 90% 1+ - 95% Workout 7 RFT 7 DB hang cleans - [...]
8/13/2017
"Holleyman" 30 rounds for time of 5 Wall ball shots - 20/14 3 Handstand push-ups 1 Power clean - 225/155 **U.S. Army Staff Sergeant Aaron [...]
8/12/2017
Strength Bench Press 5 reps each at 55%, 60%, 65%, 75% Workout 12 min EMOM 3 Man makers - 50/35
8/11/2017
Workout Back squats 5 - 70% 3 - 80% 2 - 85% 2 - 90% 1+ 95% Workout 5 RFT 3 Muscle ups (scaled version [...]
8/10/2017
Workout 24 min GOAT work Even min - Weakness #1 Odd min - Weakness #2 Think of each minute as 30/30 or 40/20 seconds of [...]