6/22/2021
Workout 5 RFT 50 Double unders 40 KB Swings (53/35) 30 Sit ups 20 Push press (75/55) **First of two long workouts for the week [...]
The week ahead.. June 21st
Hey Old Cityzens! I hope you all had a great Juneteeth/Pride/Father's Day weekend. SO MUCH going on! Busy weekend for me, too, so I'm [...]
6/21/2021
Strength 1 Power clean + Squat clean 3-3-3-2-2 Strength 2 Pull Ups 4 x 5 - Weighted or 4x ME (max effort) - Strict/Strict [...]
6/20/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! And Happy Father's Day to [...]
6/19/2021
Workout "Juneteenth" 6 RFT 400m med ball run (20/14) 19 Wall balls (20/14) *At some point in the workout, complete 1865m row. "Juneteenth is [...]
6/18/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 14 min AMRAP 14 [...]
6/17/2021
Strength Back squat Heavy 5 Workout 12 min AMRAP 12 Deadlift 9 Hang power cleans 6 Shoulder to overhead Rx - 135/95 Rx+ - 155/105 [...]
6/16/2021
Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups Strength/Skill Work EMOM Skill work x 12 Odd Min - gymnastics/unweighted/body weight [...]
6/15/2021
Strength 1 Split snatch Heavy 2 Strength 2 Overhead squat 5 x 3 Super set DB Romanian Deadlift (RDL) 5 x 12 **Early break for [...]
6/14/2021
Strength Bench press Heavy 3 Workout 4 RFT 10 Burpees 10 KB Snatch/arm (53/35) 20 Goblet squats (53/35) **Bringing back the bench press after dabbling [...]