8/16/2022
Strength 1 Front/Back Squat (W2) 70% (Reminder for all: of 90% 1rm) x 3 80% x 3 90% x 3+ Strength 2 Deadlift 5‐5‐3‐3‐3 (mod/heavy) [...]
8/15/2022
Workout Row Conditioning: 5 x 750 meters *Rest as needed: At least 1:1** **Goal: Consistency Across All Sets** Accessory Work 2‐3 Rounds For Quality: 1min [...]
The week ahead.. August 15th
Hey Old Cityzens! We're BACK! Okay.. I'm back.. and so is the weekly blog post that put a few peeps in a tizzy when [...]
8/14/2022
REST DAY! Get outside and do something fun. Maybe consider getting that tattoo removed (or just get a new one!) Or just relax! We [...]
8/13/2022
Partner WOD 20 Rounds for Time 1 Power Snatch (Heavy, 80‐90% 1rm) 1 Muscle Up (sub 5 pull-ups/dip, alt each round) 20 KB Rack Lunges [...]
8/12/2022
Workout 6 Rounds for Time: 100m farmer carry (70/53) 20 Pushups 40 Double Unders (Scale to 40 singles) *Rest 1 min between rounds Accessory Work [...]
8/11/2022
Workout EMOM 15 min: Min 1: Max Rep Wall Ball (20/14#) Min 2: Max Calorie Row Min 3: Rest *Goal: 15/12 or more reps each [...]
8/10/2022
Workout "Helen" 3 RFT 400m run 21 KB Swings (53/35) 12 Pull ups *15 min time cap* Compare to 5/18/22 Compare to 6/16/21, 1/9/20, 4/23/19, [...]
8/9/2022
Workout For time 50 Power Clean & Jerk (155/105) 75 Toes to Bar **Complete in any order you like to accomplish the work Goal: Sub [...]
8/7/2022
REST DAY! Get outside and do something fun. Celebrate and spend time with the friends you've made at the gym! Or just relax! [...]