The week ahead.. August 23
Hey Old Cityzens! *Insert usual questions about your weekend* *Additional drivel about weather* RIGHT??? I've been busy cleaning and purging my place, and want [...]
8/23/2021
Workout 25 min AMRAP 5 Chest to bar pull ups 10 Unbroken wall balls (20/14) 15 Unbroken KB Swings (53/35) **The time domain is set [...]
8/22/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
8/21/2021
Strength EMOM x 12 1. Lateral lunge - 6 reps/side 2. Step ups - 6 reps/leg 3. Romanian deadlift - 12 reps Workout 12 min [...]
8/20/2021
Workout 2 RFT 50 Double unders 25 Hang power clean 50 Double unders 25 Front squats 50 Double unders 25 Power cleans 50 Double unders [...]
8/19/2021
Skill Work Handstand push ups EMOM x 12 1. Hollow Hold or (hollow hold progressions) 2. Inversion hold - against the wall, feet on [...]
8/18/2021
Strength 1 Pause power clean + hang squat clean Heavy 3 Strength 2 Dips 4 x ME (max effort) - unweighted 4 x 5 - [...]
8/17/2021
Partner WOD 20 min AMRAP 2 Wall walks 10 Box jumps (30/24) 10 Pull ups *Row - max meters P1 does one round of the [...]
8/16/2021
Strength Bench press 10-10-10 Workout 8 RFT 7 Burpees 6 DB Snatch 5 DB Thruster *Alternate arms each round. *4 rounds/arm Rx - 1-50/35 DB [...]
The week ahead.. August 16th
Hey Old Cityzens! *Checks weather* Still humid. Still the summer. Any relief in sight? Eh.. I've lived in DC (area) for 18 years now [...]