5/1/2019
Strength Box step up 3 x 20 - AHAP Workout 4 RFT 30 sec KB rack hold (per side) - 70/53 30 KB swings - [...]
4/30/2019
Strength Press + Push press 3x5 Press @ 70% 1 RM Press* + ME Push Press *If 70% is too much of a jump, add [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope you had a great weekend and are ready to wrap up the month of April this week. We've got [...]
4/29/2019
Partner Workout 20 min AMRAP 4 OTB burpees 6 Dball shoulder - 100/60 (3/3) 8 Dball lunges - 100/60 (4/4) ^P1 works, P2 rests. Once [...]
4/28/2019
"Wes" For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps (24/20) 3 cleans [...]
4/27/2019
Workout "The Do Loop" 5 Rounds for time 400m run 20/15 cal bike 500m row *45 min time cap* **Long back story.. This workout pays [...]
4/26/2019
Strength 1 EMOM x 15 1. ME Handstand push ups 2. ME Strict pull ups 3. Rest Strength 2 Deadlift Heavy 5 **Wrapping up the [...]
4/25/2019
Strength Back rack step back lunge 3 x 12 - 6 each leg (AHAP) Workout 10 min AMRAP 15 Box jump - 24/20 15 [...]
4/24/2019
Strength Press + Push Press 3x5 Press @ 65% 1 RM Press + ME Push press Workout 12 min AMRAP 21 Sit ups 14 DB [...]
4/23/2019
Workout "Helen" 3 RFT 400 M Run 21 Amer KB Swings (53/35) 12 Pull Ups (or kipping) Previous "Helen" days 8/3/18 10/24/17 2/3/17 Strength/Skill work [...]