1/17/2024
Strength A1 - Sumo deadlift -3-3-3-3 *Build to a heavy 3 reps across 4 working sets, adding weight each time. *Repeat your heaviest weight 1-2 [...]
1/16/2024
Strength A1 - Back squat -3-3-3-3 *Take 2 seconds to get to the bottom of each rep. *Build to a heavy 3 reps across 4 [...]
1/15/2024
Workout 30 RFT 1 Devil’s Press 2 Front rack squats 3 Push press Do 50 double unders to start the workout, and after completing round [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope everyone had great weekend, watched some sports ball!, and enjoyed the *little* bit of a snow storm we got [...]
1/14/2024
REST DAY! Get outside and do something fun. Dress up your pet today! Or just relax! Yoga is CANCELED for today. See you tomorrow! [...]
1/13/2024
Workout 10 RFT 5 DB Lunges, leg (1-50/35) 3 Handstand push ups 1 Power snatch (135/95)
1/12/2024
Strength A1 - Sumo deadlift -5-5-5-5 *Build up to a heavy 5 reps adding weight every set. *Leave 2-3 reps in the tank vs maxing [...]
1/11/2024
Strength A1 - Back squat -3-3-3-3 *Take 3 seconds to get to the bottom of the squat. *Pause for 2 seconds before standing up. *Build [...]
1/10/2024
Workout 21-18-15-12-9-6-3 Thrusters (95/65) Toes to bar Box jumps (24/20") *Completed as 21 thrusters, 21 toes to bar, 21 box jumps.. 18 thrusters, 18 toes [...]
1/9/2024
Strength A1 - Narrow grip Floor press -5-5-5-5 *Pause for 2 seconds every rep with the arms touching the ground. **Try to add weight each [...]