12/18/2023
Strength A1 - Bench press 5 reps at 65% 3 reps at 75% 2 reps at 85% 1 rep at 90% 1 rep at 95% [...]
The week ahead.. December 18th
Hey Old Cityzens! I hope everyone had great weekend and is ready to lift HEAVY this week! We've got a full line up with [...]
12/17/2023
REST DAY! Get outside and do something fun. Enjoy some pancakes with maple syrup. Or just relax! Yoga at 10am. See you tomorrow! [...]
12/16/2023
Workout 7 RFT 6 Power snatches (115/75) 9 Dips* 12 Pistols, total *Dips can be ring, Matador, bench; strict or kipping.
12/15/2023
Strength A1 - Back squat -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Calf raises - 4 x [...]
12/14/2023
Strength A1 - Bench press -2 x 5 @ 75% -2 x 3 @ 85% -1+ @ 95% A2 - Gorilla Rows - 3 x [...]
12/13/2023
Strength 1 A1 - Push press -Build to a heavy 5 reps in 15 minutes A2 - Chest supported Seal Row -4 x 10 [...]
12/12/2023
Workout 20 RFT 5 Wall balls (20/14) 3 Burpees over the bar 1 Squat clean (185/125)
The week ahead.. December 11th
Hey Old Cityzens! I hope everyone had great weekend and is in full holiday mode! Shopping done or just starting? Gift cards or something [...]
12/11/2023
Strength A1 - Deadlift 2 x 5 @ 75% 2 x 3 @ 85% 1+* @ 95% *as many reps as you can at 95% [...]