9/4/2021
Workout 20 min AMRAP 40 Double unders 20 Wall balls (20/14) 10 Dbl DB Power snatch (45/30)
9/3/2021
Strength Bench press 8-8-8 Workout For max reps 2 min AMRAP 2 Power cleans (135/95) 2 Burpees over the bar 1 min rest 3 min [...]
9/2/2021
Strength Back squat 3 x 5 as 33x1 Workout 8 RFT 8 KB goblet squats (53/35) 8 KB Snatch (53/35) *Alternate arms each round **Continuing [...]
9/1/2021
Workout "Nancy" 5 RFT 400m run 15 Overhead squats (95/65) Check HERE for workout tips, as well as previous times from 6/4/19, 9/21/18, 12/8/17, and [...]
8/31/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 4 [...]
The week ahead.. August 30th
Hey Old Cityzens! Coming down to the end of the month.. end of summer.. the start of the school year for some. We've got [...]
8/30/2021
Strength 1 Front squat 3 x 5 as 303x1 Strength 2 Push press Heavy 3 Super set Dball shoulder 5 x 3/side **Starting the day [...]
8/29/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
8/28/2021
Strength Deadlift 3 x 5 Tempo 311x1 Workout 10 min AMRAP 8 Burpees 10 Deadlift (135/95) 12 Lateral hops over the bar/total **MOAR tempo [...]
8/27/2021
Strength Back squat 3 x 5 Tempo 303x1 Workout For time 10-9-8-7-6-5-4-3-2-1 Thruster (95/65) Toes to bar **12 min cap* Tempo work is important to [...]