4/22/2024
Strength 1 A1 - Overhead squat -Build to a heavy 5 reps. Repeat your heaviest weight 1-2 more times. A2 - Half kneeling med ball [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday [...]
4/21/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - Gainz Club at 11am. Check out 7am Matthew [...]
4/20/2024
Strength A1 - Bench press - 5 x 4* @ 80% *1 sec pause at the chest 1st rep every set A2 - DB [...]
4/19/2024
Strength A1 - Front squats -5 x 4 @ 80% *2 sec tempo down and 1 sec pause on 1st rep of every set. [...]
4/18/2024
Workout 7 RFT 5 Devil’s press (50/35#) 7 Box jumps (30/24") 35 Double unders Mobility Toe elevated calf stretch on DB - 1 min/leg Pigeon [...]
4/17/2024
Strength A1 - Deadlift -5 x 4 @ 80% *Deadstop on all reps *This is the same percentage/weight from last week. We're adding another set, [...]
4/16/2024
Strength 1 A1 - Push press -Build to a heavy 3 reps. Repeat that weight 1-2 times. *No cycling. Pause before redipping. A2 - Flat [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job [...]
4/15/2024
Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar [...]