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 [...]
7/6/2020
Strength 1 Power snatch + Overhead squat Heavy double Strength 2 E2.5MOM x 15 (6 rounds) 20 reps - AHAP Heel elevated Goblet squats **Starting [...]
7/5/2020
“Tuskegee Airmen” For Time: Buy-In: 150 Double-Unders Then, 5 Rounds of: 19 Burpees 41 Russian Kettlebell Swings (53/35) 19 calorie Air Bike (400m run) [...]
7/4/2020
CLOSED RUN A 5K Daily Listen "The Stars and Stripes Forever" -John Philip Sousa "The March King"
7/3/2020
Strength Floor press Heavy 8 Workout 2 min of 75 Double unders Max reps Sumo deadlift high pull (95/65) Rest 1 min, repeat a total [...]
7/2/2020
Strength Deadlift 3 x 12 - RPE 8 Workout 3 RFT 10 Plate Ground to overhead (G2OH) (45/25) 20 Plate step ups (45/25 - 24/20") [...]
7/1/2020
Workout 20 min AMRAP 10 Push ups 15 calorie Row 30 Air squats Rx+ - wear a weight vest **Back to basics with push ups [...]