8/26/2021
Workout 4 RFT 400m run 40 Unweighted lunges* 20 Box jumps (24/20) 10 Dbl DB hang power snatch (45/30) *Alternate forwards and backwards each round [...]
8/25/2021
Skill Work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to hollow swings and banded hollow lat pull downs - alternating each [...]
8/24/2021
Strength 1 Every 90 seconds for 8 rounds 1 Power snatch + 2 Overhead squats Strength 2 Glute bridges 4 x 8 Super set Side [...]
The week ahead.. August 23
Hey Old Cityzens! *Insert usual questions about your weekend* *Additional drivel about weather* RIGHT??? I've been busy cleaning and purging my place, and want [...]
8/23/2021
Workout 25 min AMRAP 5 Chest to bar pull ups 10 Unbroken wall balls (20/14) 15 Unbroken KB Swings (53/35) **The time domain is set [...]
8/22/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
8/21/2021
Strength EMOM x 12 1. Lateral lunge - 6 reps/side 2. Step ups - 6 reps/leg 3. Romanian deadlift - 12 reps Workout 12 min [...]
8/20/2021
Workout 2 RFT 50 Double unders 25 Hang power clean 50 Double unders 25 Front squats 50 Double unders 25 Power cleans 50 Double unders [...]
8/19/2021
Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on [...]
8/18/2021
Strength 1 Pause power clean + hang squat clean Heavy 3 Strength 2 Dips 4 x ME (max effort) - unweighted 4 x 5 - [...]