5/4/2021
Strength Floor press 5 x 5 Workout 4 RFT 20 DB snatch (50/35) 20 DB Step ups (24/20) #Reps listed are total. **Today's workout is [...]
5/3/2021
Workout 30 min AMRAP 20 Pull ups 30 Push ups 40 Air squats 500m row **With "Murph" coming up in 4 weeks, you'll see push [...]
The week ahead.. May 3rd
Hey Old Cityzens! I hope you had a great weekend and got outside to enjoy this AMAZING weather. I hope the pollen starts to [...]
5/2/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
5/1/2021
Strength Front squats Heavy 5 Workout 12 min AMRAP 2-4-6-8-10.. DB Deadlifts DB Ground to overhead# #Can be power clean and jerk, or power snatch. [...]
4/30/2021
Workout 3 RFT 15 Burpees 20 Wall ball (20/14) 400m Run 20 Thrusters (95/65) 15 Dips
4/29/2021
Strength 1 Cleans 3-3-2-2-1 Strength 2 Push jerk Heavy 5 Super set 4 Dball shoulder (2/2) **We've been hitting a lot of power cleans lead [...]
4/28/2021
Strength Step back lunge 3 x 6/leg Workout 15 min AMRAP 10 Pull ups 15 Sit ups 20 KB Swings (53/35) **Switching gears from pistols [...]
4/27/2021
Workout For time 10-9-8-7-6-5-4-3-2-1 Push press (135/95) 5 Pistols/leg (alternating legs) after each round 30 Double unders after each round. Completed as.. 10 Push press [...]
4/26/2021
Strength EMOM x 12 1 - 1-DB Standing Press - 8 reps/arm 2 - BB high pull/upright row - 8 reps 3 - Side plank [...]