12/15/2023
Strength A1 - Back squat -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Calf raises - 4 x [...]
12/14/2023
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Gorilla Rows - 3 x [...]
12/13/2023
Strength 1 A1 - Push press -Build to a heavy 5 reps in 15 minutes A2 - Chest supported Seal Row -4 x 10 [...]
12/12/2023
Workout 20 RFT 5 Wall balls (20/14) 3 Burpees over the bar 1 Squat clean (185/125)
The week ahead.. December 11th
Hey Old Cityzens! I hope everyone had great weekend and is in full holiday mode! Shopping done or just starting? Gift cards or something [...]
12/11/2023
Strength A1 - Deadlift 2 x 5 @ 75% 2 x 3 @ 85% 1+* @ 95% *as many reps as you can at 95% [...]
12/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!
12/9/2023
Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - [...]
12/8/2023
Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm Workout [...]
12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 [...]