12/8/2021
Strength Push/pull/squat 40/20 x 12 1 - Arnold press 2 - Single arm DB high pull 3 - Heel elevated goblet squats Workout 6 RFT [...]
12/7/2021
Strength 1 Power snatch + Hang power snatch Heavy 2 Strength 2 Glute bridge/hip thrust 4 x 10 Super set Barbell roll outs 4 x [...]
12/6/2021
Hanukkah WOD 8 RFT 8 Push ups 8 V-ups 8 Lunges (4/4) 8 Burpees 8 Box jumps (24/20") 8 KB Swings (70/53) 8 Wall balls [...]
The week ahead.. December 6th
Hey Old Cityzens! I hope you're starting to get in the holiday spirit. Hanukkah comes to an end, and Christmas is less that 3 [...]
12/5/2021
REST DAY! Get outside and do something fun. Go on a hike. Enjoy a beer! for national repeal day. Or do some yoga. Do some [...]
12/4/2021
Strength Front squats 5 x 3 *Every 2.5 min Workout AMRAP 3 minutes of: 30 Double-unders 9 Thrusters (95/65) ^Complete as many rounds/reps of the [...]
12/3/2021
Workout 30 min AMRAP 15/12 cal row 9 DB push press (50/35) 6 Racked lunges/total (50/35) 3 Wall walks (and progression ideas) **Let's wrap up [...]
12/2/2021
Strength Work Push/Pull/Core 40/20 x 12 1 - Handstand hold 2 - Seated banded row 3 - Hollow body hold (or progressions for the hollow [...]
12/1/2021
Strength 1 Power clean + Front squat Heavy 2 Strength 2 Push jerk *or split jerk Heavy 2 Super set KB Gorilla Row 4 x [...]
11/30/2021
Workout 21 min AMRAP 3 Power snatch (115/75) 5 Overhead squats (115/75) 7 Toes to bar 12/9 cal Bike **A tough day for your lats [...]