9/21/2021
Workout 5 RFT 30/25 cal row 20 Thrusters (45/35#) 10 Dips **Long workout with a lot of time spent on the erg and under the [...]
9/20/2021
Strength Deadlift 5 x 3, with 5 sec negative Workout 12 min AMRAP 6 Pull ups 8 Burpees 12 KB Swings (70/53) **We did tempo [...]
The week ahead.. September 20th
Hey Old Cityzens! I had a joke about roofs, but I decided not to tell it because it would go over your head. LAST [...]
9/19/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
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 [...]