12/17/2022
Partner Workout 2,000m row *switch every 500m 21 Clean and jerks (135/95) 15 Clean and jerks (135/95) 9 Clean and jerks (135/95) 1,000m row *switch [...]
12/16/2022
Hanukkah workout 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Pull ups 8 Box jumps (24/20") 8 Burpees 8 KB Swings (70/53) 8 [...]
12/15/2022
Strength A1 - Narrow grip pause floor press* - Build to a heavy 6, then repeat that same weight 2-3x ^Set your ring fingers near [...]
12/14/2022
Strength 1 A1 - Power clean - 3-3-3-1-1-1 A2 - Snap down box jump - 6x3 IMMEDIATELY after power clean Strength 2 B1 - Pause [...]
12/13/2022
Workout 28 min AMRAP 35 Double unders 21 Sit ups 15/12 cal bike 9 Toes to bar Accessory Work KB Teapot - 2 x 10/side [...]
12/12/2022
Strength A1 - Deadlift Build to a heavy 3, then repeat that same weight 2-3x A2 - Frog pump - 3 x 15 - hold [...]
The week ahead.. December 12th
Hey Old Cityzens! I hope everyone had great weekend. We have a big couple weeks coming up with some fun holiday workouts - Hanukkah, [...]
12/11/2022
REST DAY! Get outside and do something fun. Take a selfie and post it to the 'gram! Or just relax! Yoga at 10am. Gainz [...]
12/10/2022
Workout 30 min AMRAP 100m run 6 Dbl DB hang power snatches (40/25) 12 Alt DB lunges (6/rt/6lt) 24 Double unders ** This is an [...]
12/9/2022
Strength Power clean - Take 10 minutes to build to a heavy single rep Workout 8 min AMRAP 4 Strict pull ups 2 Power cleans [...]