9/18/2021
Workout 10 RFT 10 Sumo deadlift high pull (95/65) 10 Box jumps (30/24) 10 Wall balls (30/20) **We had a lot of hip extension in [...]
9/17/2021
Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat [...]
9/16/2021
Strength 1 EMOM x 12 3 Position power cleans# x 2 *Increase weight on rounds 5 and 9 #Above the knees, below the knees, from [...]
9/15/2021
Workout 20 min AMRAP 100m KB Suitcase carry (1-53/35) 3 Wall walks -- (a few optional progressions 6 C2B pull ups -- scaling options 12 [...]
9/14/2021
Strength Bench press 5 x 3, 31x1 tempo Workout 4 RFT 5 Devils press + Push press (45/30) 10 Weighted box step overs (24/20) **Working [...]
9/13/2021
Strength Step back lunges 3 x 8/leg Workout 12 min AMRAP 1-2-3-4... Hang squat cleans (115/75) 20 Lateral hops over the bar *Completed as 1 [...]
The week ahead.. September 13th
Hey Old Cityzens! Y'know.. I was gonna start this week off with another joke.. this one about perforated paper.. but I changed my mind, [...]
9/12/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
9/11/2021
Workout "343" For time 100 Deadlifts (135/95) 100 Power cleans (95/65) 100 Ground to overhead (65/45) *clean and jerk or snatch* 43 Burpees **This is [...]
9/10/2021
Strength 1 Split snatch Heavy 3 Strength 2 Behind the neck push press Heavy 3 Super set Single arm DB Row 4 x 8/arm **It's [...]