6/26/2021
Strength Strict press Heavy 5 Workout 3 RFT 10 ACFT Hand release push ups 20 Power cleans (135/95) 40 Air squats
6/25/2021
Workout 24 min AMRAP 400m run 9 Dips 6 Box jumps (30/24) 3 Turkish Get ups/arm
6/24/2021
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 [...]
6/23/2021
Strength Front squats Heavy 5 Workout 3 min AMRAP 6 Bar facing burpees 3 Thrusters (115/75) Rest 2 min, pick up where you left off [...]
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 [...]