8/23/2023
A1 - Deadlift -6-6-6-6 A2 - Side plank rotations -4 x 8/side Workout For time 25-20-15-10-5 Medicine ball clean (20/14) Medicine ball sit ups [...]
8/22/2023
Strength A1 - Back squat 6-6-6-6 A2 - Calf raises 4 x 12 Workout 12 min AMRAP 200m run 10 Hand release push ups 10 [...]
8/21/2023
Workout 5 RFT 60 Double unders 30 KB Swings (70/53) 10 Pistols, leg
The week ahead.. August 21st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside as summer - slowly, and sadly! - starts to come [...]
8/20/2023
REST DAY! Get outside and do something fun. Or just relax! And enjoy some bacon! *not veggie bacon* ;) Yoga at 10am. Gainz Club [...]
8/19/2023
Workout 10 RFT 5 Handstand push ups 5 Front squats (155/105) 10 Sit ups
8/18/2023
Strength A1 - Deadlift -8-8-6-6 A2 - KB Windmill -3 x 3/side Workout For time 30 DBalls over the shoulder (100/60) Rest 3 min Repeat. [...]
8/17/2023
Strength A1 - Back squat -10-10-8-8 A2 - Seated DB Z-Press - 4 x 8 Workout 7 min AMRAP 3 Devil’s press (50/35) 15 Air [...]
8/16/2023
Workout “Helen” 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Compare to 8/10/22 Click HERE to compare to [...]
8/15/2023
Strength A1 - Bench press 8-8-6-6 A2 - KB pullover on medicine ball 4 x 8 Workout 4 RFT 250m row 15 DB Thrusters (35/20) [...]