1/29/2021
Skill Work Toes to bar (T2B) EMOM x 12 1. Hip Hurdles 2. Arch to pike 3. Toes to bar progressions - 30 sec active/hollow [...]
1/28/2021
Strength Deadlift Heavy 3 Workout “Bottom to bottom” Tabata air squats 8 rounds of 20 sec of work, 10 sec of rest *The squat starts [...]
1/27/2021
Workout 4 RFT 20 Push ups 30 Hang power cleans (95/65) 40 Sit ups 50 Double unders *Mid-week longer workout. Getting in some decent volume [...]
1/26/2021
Strength 1 Hang power snatch Heavy 2 Strength 2 Snatch balance 5 x 3 **Building on a few foundations from 2 weeks ago when we [...]
The week ahead.. January 25th
Hey Old Cityzens! Can you believe that we're wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 [...]
1/25/2021
Strength Push press Heavy 5 Workout 12 min AMRAP 6 Devil Press/total 6 Push press/arm 6 Overhead lunges/leg Rx - 1-DB-50/35 **A solid shoulder day [...]
1/24/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
1/23/2021
Skill work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]
1/22/2021
Strength Deadlift Heavy 5 Workout “Death by calorie” Starting at 3 calories, EMOM you’ll row +1 calorie until you can no longer complete the number [...]
1/21/2021
Workout 20 min AMRAP 400m run 12 Power snatch (95/65) 9 Pull ups ***Switching it up from the clean and jerk yesterday to the snatch [...]