062724
A1 - Bulgarian Split Squat 4x8/leg A2 - Chin-Up Work: -4x5 w/weight -5x Max Effort Strict Chin Ups -- Accumulate 20+ over all sets -4x3-5 [...]
062624
15 Rounds for Time 2 Shoulder to Overhead (155/105) 3 Burpee Pull-Up Run 100m *35 Minute Cap* *The idea here is HARD, but LOW Rep [...]
Week of 6/24/24
Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! [...]
062524
Strength A1 - Bench Press 5-5-5 A2 - Single Arm Dumbbell Bent Over Row 3x10/Arm WOD 4 Rounds 3 Minutes Work/3 Minutes Rest Row 500m [...]
6/24/2024
Back Squat 5-5-5 WOD 8 Rounds 10 Toes to Bar 10 Wall Balls (20/14) *If you break on 10 consecutive Wall balls -> 3 [...]
6/23/2024
REST DAY! Get outside and do something fun. Or just relax! **Yoga is on hold until August** See you tomorrow!
6/22/2024
Strength A1 - Back squats -4 x 3 @ 85% A2 - MJ Calf Raises -3 x 12+ Workout 9 min AMRAP 3 [...]
6/21/2024
Workout "All In" 7 RFT 7 Devil's Press (40/25) 7 Toes to bar 42 Double unders **These movements are some of Coach Jen's favorites, as [...]
6/20/2024
Strength A1 - Deadlift -4 x 3 @ 85% A2 - Frog pumps with DB -3 x 15 Workout 8 min AMRAP 8 [...]
6/19/2024
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m Compare [...]