2/12/2020
Strength 1 Power clean + jerk 3 reps EMOM 10 - rest at min 5 Strength 2 Front squat Heavy 3 s.s. 3 x 12 [...]
2/11/2020
Strength Back squat 3 x 12 - RPE 8 Workout Rowing intervals 1,000m 500m 250m ^Rest minimum of 3 min between efforts. If you can, [...]
The week ahead.. February 10th
Hey Old Cityzens! Okay.. I'm late! But I'm not going to make the ol' "read your newsletter!" post to make up for my tardiness. [...]
2/10/2020
Workout 20 min AMRAP 15/12 cal bike (scaled 12/9) 12 DB Push press (45/30) 9 Dips 6 Dball shoulder/total (100/60) **Starting off the week with [...]
2/9/2020
"Nate" 20 min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 KB Swings (70/53) **Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008 [...]
2/8/2020
Strength Deadlift 3 x 10 RPE 8 Partner Workout 12 min AMRAP 12 KB Swings (70/53) 6 Burpee over KB ^P1 works and P2 rests. [...]
2/7/2020
Workout 24 min AMRAP 30 Double unders (unbroken) 10 Clean and jerks (135/95) 5 Snatches (135/95) 15 Sit ups (GHD cool, too) **Following up our [...]
2/6/2020
Strength 1 Muscle Snatch EMOM 10 - 3 reps, rest minute 5 Strength 2 Heel elevated goblet squats E2.5MOM x 6 - 20 reps - [...]
2/5/2020
Strength Back squats 3 x 10 - RPE 8 Workout 1-2-3-4-5-6-7-8-9-10 Box jumps (30/24) DB Hang clusters (50/35) 10-9-8-7-6-5-4-3-2-1 **Recovered from Monday's air squats? Good! [...]
2/4/2020
Warm up/workout prep E90s x 8 3 Burpees 3 Deadlifts* *Build up working weight for WOD *First 4 sets deadstop DL, last 4 sets as [...]