5/26/2023
Workout 25 min AMRAP 50 Double unders 25 KB Swings (70/53) 12 Box jumps (24/20") Bicep Curl Cashout 3 sets of DB crush grip 21s [...]
5/25/2023
Strength A1 - Strict Press - 5 x 3 A1 - 1-arm DB Row - 4 x 8/arm Workout For 10 rounds Every minute, [...]
5/24/2023
Strength 1 A1 - Squat clean -Take 12 min to find a mod/heavy 3 reps A2 - "EMOM" Every 90 sec x 6 3 reps [...]
5/23/2023
Workout 4 RFT 400m 30 Sit ups 20 Floor press (45/30) 10 Renegade rows/arm, alternating (45/30) Mobility Scorpion stretch - 2 x 5/side Cobra stretch [...]
5/22/2023
Strength Deadlift 1 RM A2 - a - Bird dog - 1 x 5/side b - Straight leg hip abductions - 1 x 8/leg c [...]
The week ahead.. May 22nd
Hey Old Cityzens! I hope everyone had great weekend. We have one more week before "Murph". You can already reserve your spot in ZenPlanner. [...]
5/21/2023
REST DAY! Get outside and do something fun. Or just relax and meditate! Yoga at 10am. Gainz Club 11am - 12:30pm See you tomorrow! [...]
5/20/2023
Partner WOD 20 min AMRAP 5 Rounds of “Bear complex” (115/75) Max meters rowed Bear complex - power clean, front squat, push press, back squat, [...]
5/19/2023
Strength/Workout Bench press 1RM *Sample rep scheme 5-3-3-2-1-1-1-1 Get the rest you need between sets. No need for too much volume. Don't aim to match [...]
5/18/2023
Strength A1 - Power Snatch Take 12 minutes to find a heavy/mod heavy 3 reps Workout Every 90 seconds for 6 rounds 3 Power snatches [...]