7/14/2020
Strength Floor press Heavy 5 Workout 6 RFT 10 Push press (95/65) 15 Sit ups 30 Double unders **Back to floor press this week and [...]
The week ahead.. July 13th
Hey Old Cityzens! Back at it for another week, and another week (FEW DAYS! *fingers crossed*) with no air conditioning. We learned our lesson [...]
7/13/2020
Strength Deadlift 3 x 8, 3 sec negative Workout 9 min AMRAP 1-2-3-4-5-6-7.. Devil Press Thruster Rx - 1-50/35 DB **Oh, hey there, hamstrings. Fancy [...]
7/12/2020
“MA3 Oscar Temores” 8 Rounds for Time 11 Hand Release Push-Ups 30 Walking Lunges 19 Sit-Ups **This hero workout is dedicated to Master-at-Arms 3rd Class [...]
7/11/2020
Skill Work Pistols EMOM x 12 1 - Ankle Mobility 2 - Front Scale 3 - Pistols/1 leg push - Lateral box step ups/step downs [...]
7/10/2020
Workout 8 RFT 8 V-ups 8 Weighted rows (plate, DB, KB, banded) 8 Deadlifts (225/155) **How are you feeling from Wednesday's deadlifts? Ready to do [...]
7/9/2020
Strength Weighted Push ups 3x ME AHAP or Eccentric push ups 5 x 5 (3-5 sec descent) Workout 12 min AMRAP 5 KB snatch (53/35) [...]
7/8/2020
Strength Deadlift 3x6 w/3s Negative RPE 8 Workout 6 RFT 6 Box jumps - 30/24 6 1-DB hang clean (3/3) - 50/35 **This deadlift work [...]
7/7/2020
Workout 30 min AMRAP 500m row 12 Burpees over rower 25 KB Swings (53/35) **Following up our double strength day with our typical longer workout. [...]
The week ahead.. July 6th
Hey Old Cityzens! I hope you had a good weekend and celebrated the 4th responsibly. It was a hot weekend, too! Now let's get [...]