The week ahead.. May 20th
Hey Old Cityzens! I hope everyone had great weekend. Thanks to everyone who made it out to the Adventure Park at Sandy Springs. It [...]
5/20/2024
Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run [...]
5/19/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - **NO GAINZ CLUB THIS WEEK** See you tomorrow! [...]
5/18/2024
Strength A1 - Front squats -4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing [...]
5/17/2024
Workout 4 RFT 800m run 20 Pull ups 30 Push ups 40 Air squats *Parse out the reps however you want each round. *Vest optional
5/16/2024
Strength A1 - Deadlift -4 x 4 @ 90% *deadstop *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing [...]
5/15/2024
Strength 1 A1 - Power clean - Build to a heavy 3 reps and repeat that weight 2-3 more times. A2 - Half kneeling landmine [...]
5/14/2024
Workout For time 100 Double unders 10 Wall walks 80 Double unders 20 Pistols/leg, alternating 60 Double unders 30 Box jumps (30/24”) 40 Double unders [...]
The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is [...]
5/13/2024
Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total [...]