5/23/2022
Strength Push jerk 5 x 3 *We built to a heavy 3 on 3/24/22. Use that as a guide for how heavy to go today. [...]
The week ahead.. May 23rd
Hey Old Cityzens! I hope everyone had great weekend and stayed cool and dry. Already feeling like summer with the humidity and thunderstorms. Speaking [...]
5/22/2022
REST DAY! Get outside and do something fun. Play a game of solitaire. Or just relax! See you tomorrow!
5/21/2022
Partner Workout 30 min AMRAP P1 AMRAP of.. 2 Wall walks (*Progressions) 4 Box jump over (30/24) 8 Pistols (total) P2 AMRAP of.. 100m DB [...]
5/20/2022
Workout Back squat 1RM Ex - sets of 5-5-3-2-1-1-1 to build up to your heaviest weight. **We've been building up the last 3 months specifically [...]
5/19/2022
Strength Push/Pull/Core Work 40/20 x 4 1 - Downdog push ups 2 - Bent over barbell row 3 - Hollow holds Workout For time 10-9-8-7-6-5-4-3-2-1 [...]
5/18/2022
Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Strength/Skill Work EMOM Skill work x 12 Odd [...]
5/17/2022
Strength Hip thrust 4 x 8 Super Set DB Romanian Deadlift 4 x 12 Workout 8 min AMRAP 30 Double unders 50 Air squats
5/16/2022
Strength Power snatch + overhead squat Heavy 2 *Build to a heavy 2 of the complex (power snatch, overhead squat; power snatch, overhead squat) in [...]
The week ahead.. May 16th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy this great weather. Benchmark WOD This week we have our [...]