10/1/2021
Strength Front squat 5 x 3 Tempo 33x1 Workout 4 RFT 20 KB Lunges/total^ (53/35) 30 KB Swings (53/35) 40 Double unders ^Alternate the direction [...]
9/30/2021
Workout 20 min AMRAP 12 Push ups 9 Toes to bar 6 Deadlifts (225/155) **Okay.. so *one* more day of pressing and we'll take a [...]
9/29/2021
Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on a [...]
9/28/2021
Strength 1 3 Position squat clean^ Every 90 seconds x 9 ^Above the knee, below the knee, from the ground *Add weight after rounds 3 [...]
9/27/2021
Workout 2 RFT 800m Run 40 Wall balls (20/14) 400m med ball run (20/14) 20 Russian Twists/side (20/14) 200m Suitcase carry (1-50/35) 10 Devil’s press [...]
The week ahead.. September 27th
Hey Old Cityzens! Went to my garden this weekend and things aren't going well as my small 'crop' is failing. So I thought I'd [...]
9/26/2021
REST DAY! Get outside and do something fun. Go on a hike. Or do some yoga. Do some mobility work. Or just relax! See you [...]
9/25/2021
Strength Back squat 5 x 3, tempo 33x1 Workout 4 RFT 35 Double unders 35 Air squats **Control the squats on the way down, at [...]
9/24/2021
Workout 27 min AMRAP 21 Box jump (24/20) 15 Power cleans (155/105) 9 Handstand push up **Long day here with some intentional higher reps, heavy [...]
9/23/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale.. or a pistol negative - controlled lowering after you're able [...]