12/11/2023
Strength A1 - Deadlift 2 x 5 @ 75% 2 x 3 @ 85% 1+* @ 95% *as many reps as you can at 95% [...]
12/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 11:30am.**new time** See you tomorrow!
12/9/2023
Workout 20 min AMRAP 2 Strict chest to bar pull ups 10 Step ups (53/35 KB), (24/20”) 15 KB Swings (53/35) 200m Suitcase carry - [...]
12/8/2023
Strength A1 - Bench press -3 x 3 @ 80% -2 x 2 @ 90% A2 - Powell raise - 3 x 8arm Workout [...]
12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 [...]
12/6/2023
Workout Hanukkah WOD 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB [...]
12/5/2023
Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side [...]
12/4/2023
Strength A1 - Back squat 3 x 3 @ 80% 2 x 2 @ 90% A2 - Lateral band walks -3 x 10 steps/both directions [...]
The week ahead.. December 4th
Hey Old Cityzens! I hope everyone had great weekend despite the rain, and is starting to get into the holiday spirit. December Newsletter Double [...]
12/3/2023
REST DAY! Get outside and do something fun. Hug someone! Or just relax! Yoga at 10am. See you tomorrow!