6/15/2021
Strength 1 Split snatch Heavy 2 Strength 2 Overhead squat 5 x 3 Super set DB Romanian Deadlift (RDL) 5 x 12 **Early break for [...]
6/14/2021
Strength Bench press Heavy 3 Workout 4 RFT 10 Burpees 10 KB Snatch/arm (53/35) 20 Goblet squats (53/35) **Bringing back the bench press after dabbling [...]
The week ahead.. June 14th
Hey Old Cityzens! Hope you all had a great weekend and are refreshed and ready for another great week of workouts. And congrats to [...]
6/13/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! And Happy Pride! [...]
6/12/2021
Skill Work Handstand Push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]
6/11/2021
Strength Front squat 5 x 3, 3 sec negative and 3 sec pause Workout 5 RFT 10 Push ups 10 Dball shoulder (100/60) **Ending the [...]
6/10/2021
Partner workout^ 24 min AMRAP 8 Toes to bar 12 Box jumps (24/20) 24 KB Swings (53/35) ^While P1 completes 1 round of the [...]
6/9/2021
Strength 1 Power clean + jerk 3-3-3-2-2 Strength 2 Dips 3 x ME (max effort) - unweighted 3 x 5 - weighted Super set Yates [...]
6/8/2021
Strength Lateral box step ups 3 x 8/side *unweighted, take at least 3 seconds to stand up Workout 3 RFT 10 Burpee deadlifts 10 Renegade [...]
6/7/2021
Workout For time 800m run Then, 4 rounds 15 pull ups 12 Hang power snatch (95/65) 9 Front rack lunges/leg (95/65) Then, 800m run *Let's [...]