11/13/2021
Workout 6 rounds of 3 min AMRAP 60 Double unders 50 Air squats 40 KB Swings (53/35) 30 Sit ups 20 Dball over shoulders (100/60) [...]
11/12/2021
Strength Bench press Reps of 5, 2x3, 3x2, with 1 sec pause on 1st rep *6 total sets, 17 total reps Workout 5 RFT 15/12 [...]
11/11/2021
Strength Front squats 3-3-3-3-3-3 ^New set every 2.5 min Workout “Armistice” 11 min AMRAP 11 Power Cleans (135/95) 11 Burpees Over the Bar 19 Deadlifts [...]
11/10/2021
Workout 5 RFT 20 Wall balls (20/14) 15 Box jump over (24/20) 10 Dips* (ring, Matador, or box) *Kipping is okay **Long workout today and [...]
11/9/2021
Strength Push/Pull/Core 40/20 x 12 1 - Seated DB Z-press 2 - 1-arm DB high pull 3 - Side plank hold - on hand OR [...]
11/8/2021
Strength 1 Clean + hang power clean Heavy 2 Strength 2 Pause split jerk 3 x 3 Super set 5 rounds 2-DB overhead carry *down [...]
The week ahead.. November 8th
Hey Old Cityzens! Hopefully you remembered to change your clocks on Sunday. I learned that if I ever run out of jokes, I've always [...]
11/7/2021
REST DAY! TURN YOUR CLOCKS BACK! Get outside and do something fun. Go on a hike. Get an extra hour of sleep! Or do some [...]
11/6/2021
Strength Deadlift 5-5-5-5-5* *Every 3 min Workout 8 min AMRAP 8 KB Swings (70/53) 8 ACFT Hand release push ups 8 Sit ups (unweighted) **Your [...]
11/5/2021
Strength Back squats 5-5-5 (every 3 min) 3-3-3 (every 2.5 min) Workout 10-9-8-7-6-5-4-3-2-1^ 1-DB Devil’s Press (50/35) 25 Double unders ^Completed as 10 Devils Press, [...]