4/22/2022
Workout “Karen” For time 150 Wall ball shots (20/14 *12 min time cap* Strength/Skill EMOM Skill work x 12 Odd Min – gymnastics/unweighted/body weight movement [...]
4/21/2022
Strength 1 Back squat 2 reps Every 2 min for 18 min (9 rounds) *Add weight after rounds 3 and 6. Strength 2 Yates Row [...]
4/20/2022
Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with [...]
4/19/2022
Workout For time 800m run, then 5 Rounds 10 Pull ups 20 Push ups 30 Air squats Then 800m run **This is good prep for [...]
4/18/2022
Strength Deadlift 5 reps, every 3 min, for 7 rounds (21 minutes) Rest time time remaining in the 3 minutes. *Can stay at the same [...]
The week ahead.. April 18th
Hey Old Cityzens! I hope everyone had great weekend. Happy Easter and Passover to those that celebrate. I spent a few days in Boston [...]
4/17/2022
REST DAY! HAPPY EASTER! Get outside and do something fun. Write a 5-7-5 poem. Or just relax! See you tomorrow!
4/16/2022
Workout For time 100 Double unders 80 Weighted step ups (24/20”) 60 Alt DB Snatch 40 Weighted sit ups 20 Handstand push ups 40 Weighted [...]
4/15/2022
Strength 1 Back squats 5 x 3, with 3 second negative Strength 2 Hip thrust 4 x 10 *1 sec raise, 1 sec hold, 2 [...]
4/14/2022
Skill Work Handstand Push ups -Mobility -Inversions -Pressing Workout 9 min AMRAP 6 Burpees 6 Dbl DB power snatch (45/30) 6 Box jump over (24/20) [...]