4/23/2023
REST DAY! Get outside and do something fun. Maybe enjoy a picnic! Or just relax! Yoga at 10am. Gainz Club at 11am. See you [...]
4/22/2023
Strength A1 - Front squats 5-5-3-3-2-2 *Add weight each set A2 - Broad jump – 3 x 3 attempts for longest distance *Reset after each [...]
4/21/2023
Workout 21 min AMRAP 18 KB Swings (70/53) 15 Straight leg sit ups 12/9 bike calories 6 Burpee box jump overs (24/20) Curl Cashout [...]
4/20/2023
Strength A1 - Bench press 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages [...]
4/19/2023
Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps EMOM x 10 3 reps - weight from above *Every [...]
4/18/2023
Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# [...]
4/17/2023
Strength A1 - Deadlift 1 x 5 - 75% 2 x 3 - 85% 3 x 2 - 90% *6 total working sets *Percentages based [...]
The week ahead.. April17th
Hey Old Cityzens! I hope everyone had great weekend. It's starting to feel like summer! Master the Basics With the Memorial Day classic workout [...]
4/16/2023
REST DAY! FINISH YOUR TAXES! Yoga at 10am. Gainz Club 11am-12:30. Enjoy some time away from the gym and outside. See you tomorrow! [...]
4/15/2023
Workout 24 min AMRAP 10 Deadlifts 8 Hang power cleans 6 Shoulder to overhead 4 Front rack lunges/leg, alternating 2 Wall walks Rx - 115/75 [...]