12/15/2016
Strength Back squats 5 x 3 Workout "Grace" For time 30 Clean and jerks - 135/95
12/14/2016
Workout “FILTHY FIFTY” 50 Box Jumps(24/20) 50 Jumping Pull-Ups 50 KB Swings (53/35) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press (45/35#) 50 Back Extensions [...]
12/13/2016
Strength Tempo Bulgarian split squats 5 x 5 NFT (not for time) Between sets, do max reps of unbroken strict pull ups (or 2 controlled [...]
The week ahead.. December 12th
Wazzup Old Cityzens! What a great weekend! Thanks to all of those who made it out to the holiday party last night. Such a great [...]
12/12/2016
Strength 1 Power clean 1 Hang power clean 2 Jerks Partner Workout 12 min AMRAP 1 Wall walk 6 DB snatch - per arm (45/30) [...]
12/11/2016
"Desforges" 5 RFT 12 Deadlifts (225/155) 20 Pull-ups 12 Clean and jerks (135/95) 20 Knees to elbows
12/10/2016
Strength Deadlift 5 x 3 Workout 400m run 40-30-20-10 KB Swings (53/35) Sit ups 400m run
12/9/2016
Workout 0:00 - 12:00 50 Overhead lunges (75/55) *5 burpees everytime the bar comes down 12:00-24:00 4 rounds 10 Power snatch (95/65) 10 Pull ups [...]
12/8/2016
Strength Press 5 x 3 Workout 3 RFT 9 DB Floor press (45/30) 15 Box jumps 21 Shoulder to OH (45/30)
12/7/2016
Strength Back squat 5 x 3 Workout 14 min EMOM Gymnastics GOAT work Odd - one gymnasty movement Even - another gymnasty movement *do 1-5 [...]