7/23/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 3 RFT 10 Pistols [...]
7/22/2021
Strength Front squat Heavy 3 Workout 50-40-30-20-10 Double unders KB Swings (53/35) **Closing in on our front squat max (2 weeks away!) and we're aiming [...]
7/21/2021
Workout "Diane" 21-15-9 Deadlift (225/155) Handstand push ups *12 min time cap* Strength/Skill Work EMOM x 12 Odd min - gymnastics/unweighted/body weight movement Even min [...]
7/20/2021
Strength 1 Power clean Heavy 3 Strength 2 Pull ups 3 x 5 - Weighted or 3 x max effort (ME) unweighted; skill work Super [...]
7/19/2021
Strength Bench press Heavy 5 Workout 12 min AMRAP 1-2-3-4.. Push press (115/75) 4 Burpees over the bar (OTB) 1 Push press, 4 burpees; 2 [...]
The week ahead.. July 19th
Hey Old Cityzens! I hope you all had a great weekend! I spent a little time outside, but it was too hot! So I [...]
7/18/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!
7/17/2021
Skill work Toes to bar EMOM x 12 1. Hip hurdles 2. Arch to pike or banded hollow lat pull downs 3. Toes to bar [...]
7/16/2021
Strength Back squat Heavy 3 Workout 21-15-9 Box jumps (24/20) KB Swings (70/53) **Wrapping up the week with some heavy back squats. Depth is paramount! [...]
7/15/2021
Workout 20 min AMRAP 500m row 15 Push ups 10 Pull ups 5 Dball shoulder/side (100/60) **A big push/pull day. Follow up Tuesday's sumo deadlift [...]