1/14/2017
Strength/Skill Power snatch 2-2-2-2-2 Workout 400m run 10-9-8-7-6-5-4-3-2-1 Hang power snatch - 95/65 Overhead squat - 95/65 1-2-3-4-5-6-7-8-9-10 400m run *Completed as 400m run then [...]
1/13/2017
Strength Deadlift 5 x 5 Workout 4 RFT 10 Turkish Get-Ups (5/5) - 53/35 50 Double unders
1/12/2017
Workout Every 2 minutes, do 7 burpees 2 Front squats - 135/95 *add 2 squats each interval for as long as you are able
1/11/2014
Strength Press 5 x 5 Workout 12 min AMRAP 1+ Power clean - 115/75 2+ Shoulder to overhead - 115/75 3+ Lateral hops (O/B=1) *Completed [...]
1/10/2017
Strength Back squat 5 x 5 Workout "Karen" For time 150 Wall balls - 20/14
The week ahead… January 9th
Hey Old Cityzens! I hope you stayed warm this weekend! I ventured outside this morning for a run, making sure to layer up properly, and [...]
1/9/2017
Workout KB Swings - 53/35 100-80-60-40-20 Sit ups 50-40-30-20-10 Wall walk 5-4-3-2-1 *Completed as 100-50-5, 80-40-4, etc..
1/8/2017
"Rene" 7 rounds for time of: 400m run 21 walking lunges 15 pull-ups 9 burpees If you have a 20-lb. weight vest or body armor, [...]
1/7/2017
Strength Front squats w/ a pause 2-2-2-2-2 Workout 5 RFT 10 SDLHP - 115/75 10 Ring dips 10 Calorie row
1/6/2017
Strength/Skill 20 minutes 1 squat clean 1 hang squat clean 2 jerks Workout EMOM x 10 3 Bupees to plate 6 Plate ground to overhead [...]