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 [...]
5/17/2023
Workout 10 RFT 5 Toes to bar 10 Wall balls (20/14) 200m run Mobility Medball rotations - 2 x 5/direction Scorpion stretch - 2 x [...]
5/16/2023
Strength A1 - Deadlift 3-3-2-2-1-1-1 *1RM testing next Monday A2 - Side plank rotations -3 x 10/side Workout 7 rounds Every 40 seconds, do Max [...]
5/15/2023
Strength A - Front squat 3 x 3 - weight 1 3 x 2 - weight 2 A2 - Box handstand push ups - [...]
The week ahead.. May 15th
Hey Old Cityzens! I hope everyone had great weekend and are ready to put in another SOLID week of work. Memorial Day Murph “Murph” [...]
5/14/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
5/13/2023
Strength A1 - Bench press 2x5 - 80-85% 2x3 - 90% 2x1 - 95% **1 RM testing coming up Friday, May 19th!** A2 - KB [...]
5/12/2023
Strength A1 - 1 Hang squat clean + 2 jerks 2 x 2 - weight 1 2 x 2 - weight 2 2 x 2 [...]
5/11/2023
Workout 20 min AMRAP 40 Double unders 20 Pistols, alternating 10 Hang power snatch (95/65) Mobility work CrossOver Symmetry Reverse Flye - 2 x [...]
5/10/2023
Strength A1 - Deadlift - 2x5, 2x3, 2x1 *Completed as 2 x 5 - 80% 2 x 3 - 90% 2 x 1 - 95% [...]