7/15/2022
Workout EMOTM x 15 Min 1 - 5 Bar Muscle-ups (scale to 7 C2B, or 10 Pull-ups) Min 2 - 6 Power Snatch (115/75) Min [...]
7/14/2022
Workout 4 RFT 40/30 Calories (row or bike) 5 D-Ball over the shoulder (100/60) 100M Carry w/ D-Ball (or two laps of gym) 30 sec [...]
7/13/2022
Strength A Front Squat 5 x 5 @ 70%+ *All sets should be over 70%. You can add weight (and treat it as 5-5-5-5-5) or [...]
7/12/2022
Workout 10-9-8-7-6-5-4-3-2-1 American KB Swings (70/53) Box Jumps (24/20) **Completed as 10 swings, 10 box jumps, 9 swings, 9 box jumps, etc.. ending with 1 [...]
The week ahead.. July 11th
Hey Old Cityzens! I hope everyone had great weekend. I could use another 3 day weekend like last weekend, but I'll enjoy these summer [...]
7/11/2022
Workout 3 RFT 20 Pull ups 50 Double Unders 15 DB Hang power cleans (mod/heavy) 15 Burpees **Rest 2 min after rounds 1 and 2. [...]
7/10/2022
REST DAY! Get outside and do something fun. Celebrate kittens! Or just relax! See you tomorrow!
7/9/2022
Workout EMOM 24 min Min 1 (AMRAP): 4 Dumbbell Thrusters (50/35) 6 T2B 24 Double Under (2:1 singles) Min 2: Rest
7/8/2022
Workout AMRAP 3 min: 3 Push Press (155/105; 115/75) 15 Air Squat *Rest 1 min* AMRAP 3 min 6 Push Press (135/95; 95/65) 18 Air [...]
7/7/2022
Workout 15 min AMRAP 20/16 Calorie Row or Bike 16 Front Rack Box Step Up (75/55) 12 Push-Up **Directly Into** 15 min AMRAP 20/16 Calorie [...]