2/25/2021
Workout 2RFT 250m Row 25 Dbl DB snatch (50/35) 250m row 25 Dbl DB front squat (50/35) 250m row 25 KB Swings (70/53) 250m row [...]
2/24/2021
Strength 1 Power snatch + Hang squat snatch Heavy 2 Strength 2 Dips 3 x 5 - Strict 3x ME - Weighted (if you have [...]
2/23/2021
Strength Push press Heavy 2 Workout 5 RFT 15 Box jumps (24/20) 12 Push press (75/55) 9 Toes to bar **Wrapping up our press series [...]
2/22/2021
Workout 20 min AMRAP 10 Deadlifts (225/155) 10 Burpees over the bar 10 Wall balls (20/14) **Deadlifts AND a long workout to start off the [...]
The week ahead.. February 22nd
Hey Old Cityzens! I hope you enjoyed a few days out of the gym. Yes, it was a cold weekend, but things are looking [...]
2/21/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
2/20/2021
Strength Deadlift 3 x 10, 3 sec negative Workout In 2 min, do 250m row Max KB Swings (70/53) Rest 2 min. Repeat 3 more [...]
2/19/2021
Workout "Fran" 21-15-9 Thrusters Pull ups *12 min time cap Skill Work EMOM x 12 1. Odd - gymnastics 2. Even - weight lifting **Starting [...]
2/18/2021
Strength 1 Power clean + hang squat clean 3-3-3-2-2 Strength 2 Split jerk Heavy 3 Super set Single arm DB high pull 3 x 10 [...]
2/17/2021
Strength Pull ups 15 min dedicated to pull ups, muscle ups, etc. Workout 10-9-8-7-6-5-4-3-2-1 KB snatch/arm (53/35) 7 Box jumps (30/24) **Getting in some pull [...]