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 [...]
4/14/2023
Strength A1 - Floor press - 3-3-3-3-3 A2 - KB Pullover -4 x 8 Workout 8 min AMRAP 10 Hand release push ups 5 DB [...]
4/13/2023
Strength 1 A1 - Power clean + Hang squat clean -Build to a Heavy 2 of the complex then repeat that weight 2-3 times A2 [...]
4/12/2023
Workout “Fran” 21-15-9 Thrusters Pull ups *10 min time cap* Accessory Work Banded straight arm pull downs - 3 x 15 Banded arch to hollow [...]
4/11/2023
Strength A1 - Deadlift 3-3-3-3-3 *Build to a heavy 3 reps in 5 working sets A2 - Side plank rotations -3 x 10/side Workout For [...]
4/10/2023
Strength A1 - Bulgarian split squats 4 x 8/leg A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate [...]