9/13/2022
Workout For time 40 Dumbbell Snatch (50/35) 30 Box Jump (24/20) 150 Double Under *8 min Cap ‐Rest 2 min‐ 30 Box Jump (24/20) 40 [...]
9/12/2022
Strength 1 Back Squat OR Front Squat 75% x 5 85% x 3 95% x 1+ *do as many reps as possible *Rest 2‐3 min [...]
The week ahead.. September 12th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone that made it out to David's going away bash at WuderGarten Saturday [...]
9/11/2022
REST DAY! Get outside and do something fun. Or just relax! Yoga is CANCELLED. Gainz Club is at 11am today (and next Sunday). But [...]
9/10/2022
Partner WOD 50‐40‐30‐20‐10 Snatch (95/65) Push ups 10‐8‐6‐4‐2 Turkish Get‐up (R&L = 1 Rep) (53/35) *Reps are total (as in each partner will do half [...]
9/9/2022
Workout 3 Rounds For Time: Row 500/400 meters 15 Front Squat (185/125) 21 Chest to Bar Pull Up
9/8/2022
Workout 21 Min AMRAP 7 Burpee Box Jumps (24/20) 5 Deadlifts (225/155) ‐Every 3 Min‐ Run 100M *Goal: 9+ Rounds *The workout starts with the [...]
9/7/2022
Strength Power snatch 3‐3‐3‐3‐3 reps Snatch balance 2‐2‐2‐2‐2 reps Squat snatch 1‐1‐1‐1‐1 reps Accessory Work 5 Rounds For Quality :20 sec Hollow Hold :30 sec [...]
9/6/2022
Strength 1 Back Squat or Front Squat: 70% x 3 80% x 3 90% x 3+ *Percentages are based off of a 5-10 lb [...]
9/5/2022
Hero WOD Badger 3 Rounds for Time: 30 Cleans (95/65) 30 Pullups Run 800m Accessory Work 2 Rounds for Quality: :30sec Child's Pose :20sec per [...]