10/8/2022
Workout 20 min AMRAP 7 Power Snatch (95/65) 5 Overhead squat (95/65) Run 100m ‐Rest 1 min between rounds‐
10/7/2022
Workout Row 5000m 3 KB Thruster (2x53/35) 4 Turkish Get-Ups (2/side) (53/35) 8 SA Front Rack Alternating Lunges (53/35) *P1 is rowing while P2 works [...]
10/6/2022
Strength Front Squat OR Back Squat: 75% x 5 85% x 3 95% x 1+ (max reps) *The percentages based off of 10 lb increase [...]
10/5/2022
Strength Deadlift Every 2 min for 6 Rounds, do 2 Reps. Increase weight each round. Workout 21‐15‐9 Double Overhand Deadlifts (225/155) (No mix grip) Burpees [...]
10/4/2022
Strength Clean and jerk **Every minute, on the minute, for 8 rounds, do 1 clean^ and 1 jerk (^power or squat) **Try to add weight [...]
10/3/2022
Strength Strict press 10-8-6-4-2 Accessory Work Strict Pull‐Up 1‐2‐3‐4‐5‐4‐3‐2‐1 *Complete a 20' Handstand Walk or :20 handstand hold after each set. Add weight to the [...]
The week ahead.. October 3rd
Hey Old Cityzens! I hope everyone had great weekend, and stayed dry! Why did the young rain cloud always get into trouble? It never [...]
10/2/2022
REST DAY! Get outside and do something fun. Get ready for spooky szn. Or just relax! Yoga is at 10:45am Gainz Club is at [...]
10/1/2022
Partner Workout 12 min AMRAP 3 deadlifts (275/185) 7 push presses (115/75) Cash‐out: Partner row 2500M switch every 250m or less 1 partner works, 1 [...]
9/30/2022
Workout Five 2‐minute rounds of: 10 burpees 200‐m sprint Max‐rep burpees *Rest 3 minutes between rounds. *Score is total max‐rep burpees