The week ahead.. April 26th
Hey Old Cityzens! I hope you had a good weekend. We're wrapping up the last of April this week, so this is a great [...]
4/25/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]
4/24/2021
Workout 10 RFT 200m run 9 Deadlifts (155/105) 6 Toes to bar 3 Front squats (155/105) *Oh, long and heavy day! How we look forward [...]
4/23/2021
Strength 1 Power snatch + overhead squat 3-3-3-2-2 Strength 2 Behind the neck push press (snatch grip) 5 x 3 Super set 5 x 30-45 [...]
4/22/2021
Strength Floor press 5 x 3 Workout 12 min AMRAP 4 Chest to bar (C2B) pull ups 8 Box jump over (24/20) 12 KB Swings [...]
4/21/2021
Workout "Grace" For time 30 Clean and jerks (135/95) *9 min time cap* Skill work EMOM x 12 Odd Min - gymnastics Even Min - [...]
4/20/2021
Strength EMOM x 12 1- Arnold Press - 8 reps 2- 1-DB row - 8 reps/arm 3- Bulgarian split squat - 12/leg (6 weighted, 6 [...]
4/19/2021
Strength Back squats 6-6-6-6 Workout 3 x 500m row Rest at least 2-3 min between efforts Record all 3 times **Starting off the week with [...]
The week ahead.. April 19th
Hey Old Cityzens! Hope you all had a great weekend and enjoyed these cool temps. Having lived in DC for nearly 20 years (!!) [...]
4/18/2021
REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow!