3/5/2021
Strength EMOM x 12 1 - DB Z Press - 10 reps 2 - 2-DB Row - 10 reps 3 - Plank hold (30-45 sec) [...]
3/4/2021
Strength Deadlift Heavy 5 Workout 5 RFT 10 Dball over the shoulder (100/60) 10 Burpee over dball
3/3/2021
Workout 20 min AMRAP 400m Run 15 Overhead squat (95/65) 12 Pull up 9 Box jump over (24/20) **Going long today with a 20 min [...]
3/2/2021
Strength 1 Clean pull + hang squat clean + jerk Heavy 2 Strength 2 Glute bridge 3 x 8 AHAP **Taking an early break to [...]
3/1/2021
Strength Step back lunge 3 x 10/leg Workout 4 RFT 45 Double unders 30 KB Swings 15 Goblet squat Rx-53/35 **Building tree trunks for legs [...]
The week ahead.. March 1st
Hey Old Cityzens! Here we are! New month! But wasn't it just March a couple weeks ago?? Weird how quickly time passes, and - [...]
2/28/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
2/27/2021
Skill Work Pistol Practice EMOM x 12 1 - Ankle Mobility 2 - Balance/Front scale 3 - Pistols/1 leg push Workout 12 min AMRAP 3 [...]
2/26/2021
Strength Deadlift 3 x 6, 3 sec negative Workout 12 min AMRAP 2-4-6-8-10.. Etc. Deficit push ups DB lunges (reps are total) Rx - 50/35 [...]
2/25/2021
Workout 2RFT 250m Row 25 Dbl DB snatch (50/35) 250m row 25 Dbl DB front squat (50/35) 250m row 25 KB Swings (70/53) 250m row [...]