4/19/2019
Strength 5 Press + ME Push Press @ 60% 1 RM Press 3x through Workout 5 RFT 250m row 20 air squats 10 DB Snatch [...]
4/18/2019
Workout 10-9-8-7-6-5-4-3-2-1 Ring dips 5 DB hang cluster - 50/35 35 Double unders **First off, let me explain the rep scheme if it doesn't make [...]
4/17/2019
Strength Power clean Heavy 5 - Touch 'n Go Workout 10 min EMOM 6 Hand release push ups 1 Power Cleans 185/135 Rx+ - 225/155 [...]
4/16/2019
Workout 24 min AMRAP 8 Wall balls - 30/20 12/7 - Bike cal 8 Strict pull ups 200m Run 8 Box jumps - 30/24 **Okay, [...]
The week ahead.. April 15th
Hey Old Cityzens! I think it goes without saying that I need to start off this post with a HUGE shoutout to our Old [...]
4/15/2019
Strength 1 Back squats Every 5 Minutes for 4 Rounds, [email protected]% Strength 2 Bent over rows 3 x 8 - As heavy as possible (AHAP) [...]
4/14/2019
"32 Hokies" 7 rounds for time of: 4 Squat Clean & Jerks (135/95#) 16 Deadlifts (135/95#) 32 Double Unders ****On April 16, 2007, a [...]
4/13/2019
Strength Bench press Heavy 2 Workout EMOM x 12 3 Man Makers (50/35) **Bro sesh today! Getting in a good chest and shoulder pump. The [...]
4/12/2018
Workout 20 min AMRAP 80 Double unders (Scale - 40 DUs or 1 min of attempts; or 160 single unders) 60 sec hang from the [...]
4/11/2019
Strength Front squat Heavy 2 Workout 12 min AMRAP 6 Dbl KB Clean & Jerk (5/5) - 53/35 12 Handstand push ups (Scaled option -3 [...]