2/1/2020
Workout 20 min AMRAP Bike - 12/7 cal 2 Wall walks 8 DB Snatch/total (50/35) Alt, from ground 12 Toes to bar **Following up our [...]
1/31/2020
Strength 1 Power clean + jerk EMOM 10 - 3 reps *rest minute 5 Strength 2 Dumbbell or.. Kettlebell Romanian Deadlift (RDL) 3x12 - AHAP [...]
1/30/2020
Strength Back squats 3 x 8 @ RPE 8 Workout 5 RFT 30 Double unders 3 Devil Press (50/35) 6 Alternating DB thrusters (50/35) **Day [...]
1/29/2020
Partner workout 14 RFT (7 each) 7 Power clean (135/95) 7 Front squats (135/95) 7 Bar facing Burpee *P1 works, P2 does double kettlebell rack [...]
1/28/2020
Strength Double Kettlebell/Dumbbell Press 3 x 8 @ RPE 8 Workout 4 RFT 6 Strict Pull ups 9 DB Push press (50/35) 12 Wall balls [...]
The week ahead.. January 27th
Hey Old Cityzens! Oh, man! What a week! How are your shoulders and upper body feeling after last week? What a doozy, eh? I [...]
1/27/2020
Strength Deadlift 3 x 8 @ RPE 8 Workout 12 min AMRAP 10 Hand release (HR) Push ups 15 V-ups *scaled options* 20 KB Swings [...]
1/26/2020
"Paul Pena" 7 rounds, each for time of: 100-meter sprint 19 KB Swings (70/53) 10 Burpee Box jumps (24/20) Rest 3 minutes **Army Captain [...]
1/25/2020
Strength Strict Press EMOM2.5 6-6-6-6 Workout 3 RFT 60 Double unders 30 Air squats 20 DB hang power clean and jerk(10/arm) (1-50/35) **Not enough overhead [...]
1/24/2020
Workout 10 RFT 200m run 7 Power snatch (95/65) 7 Overhead squats (95/65) 7 Burpees *35 min time cap* **Using the skill/technique work from Monday's [...]