9/25/2023
Workout For time 100/80 cal row 80 Push ups 60 Pull ups 40 Pistols/total 20 Devil’s Press (50/35) *Break up the reps however you want. [...]
The week ahead.. September 25th
Hey Old Cityzens! What a dreary weekend! Saturday was a bit of a washout, and Sunday was a bit blah. What do you call [...]
9/24/2023
REST DAY! Get outside and do something fun.. so long as it isn't raining. :( Or just relax! *No Gainz Club* Get strong and [...]
9/23/2023
Partner Workout 20 min AMRAP 6 Box jump overs (24/20) 6 DB Snatches/arm, alt (50/35) 6 Toes to bar *One person works, while the [...]
9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on [...]
9/20/2023
Skill/Technique Work Toes to bar and Pistols/Single-leg squats Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 10/21/22 Also compare to [...]
9/19/2023
Strength A1 - Bench press -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on [...]
The week ahead.. September 18th
Hey Old Cityzens! I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for [...]
9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. [...]