7/12/2022
Workout 10-9-8-7-6-5-4-3-2-1 American KB Swings (70/53) Box Jumps (24/20) **Completed as 10 swings, 10 box jumps, 9 swings, 9 box jumps, etc.. ending with 1 [...]
The week ahead.. July 11th
Hey Old Cityzens! I hope everyone had great weekend. I could use another 3 day weekend like last weekend, but I'll enjoy these summer [...]
7/11/2022
Workout 3 RFT 20 Pull ups 50 Double Unders 15 DB Hang power cleans (mod/heavy) 15 Burpees **Rest 2 min after rounds 1 and 2. [...]
7/10/2022
REST DAY! Get outside and do something fun. Celebrate kittens! Or just relax! See you tomorrow!
7/9/2022
Workout EMOM 24 min Min 1 (AMRAP): 4 Dumbbell Thrusters (50/35) 6 T2B 24 Double Under (2:1 singles) Min 2: Rest
7/8/2022
Workout AMRAP 3 min: 3 Push Press (155/105; 115/75) 15 Air Squat *Rest 1 min* AMRAP 3 min 6 Push Press (135/95; 95/65) 18 Air [...]
7/7/2022
Workout 15 min AMRAP 20/16 Calorie Row or Bike 16 Front Rack Box Step Up (75/55) 12 Push-Up **Directly Into** 15 min AMRAP 20/16 Calorie [...]
7/6/2022
Workout Open WOD 13.4 7 min AMRAP 3 Clean and jerks (135/95) 3 Toes to bar 6 Clean and jerks 6 Toes to bar 9 [...]
7/5/2022
Strength Back squat 5-5-3-3-1-1 Super Set Dumbbell Bent Over Row 6 x 5/arm AHAP *as heavy as possible* Accessory Workout 10 min AMRAP - for [...]
The week ahead.. July 4th
Hey Old Cityzens! I hope everyone had great weekend and a very fun and safe 4th of July celebration. July Newsletter Check it out [...]