12/21/2022
Strength 1 A1 - Zercher Squat 10-10-6-6 A2 - Side Plank Rotations - 4 x 10/side Strength 2 B1 - Matador Dips - Accumulate 15-25 [...]
12/20/2022
Strength A1 - Deadlift -Build to a heavy 3, then repeat that same weight 2-3x A2 - Collapsed Hip Extension - 3 x 10/side Workout [...]
12/19/2022
Strength A1 - Narrow grip pause floor press* - Build to a heavy 6, then repeat that same weight 2-3x ^Set your ring fingers [...]
The week ahead.. December 19th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed themselves at the holiday party last night. It's always nice to see people [...]
12/18/2022
REST DAY! Get outside and do something fun. Or just relax and recover from the holiday party! Yoga at 10am. Gainz Club at 11am. [...]
12/17/2022
Partner Workout 2,000m row *switch every 500m 21 Clean and jerks (135/95) 15 Clean and jerks (135/95) 9 Clean and jerks (135/95) 1,000m row *switch [...]
12/16/2022
Hanukkah workout 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Pull ups 8 Box jumps (24/20") 8 Burpees 8 KB Swings (70/53) 8 [...]
12/15/2022
Strength A1 - Narrow grip pause floor press* - Build to a heavy 6, then repeat that same weight 2-3x ^Set your ring fingers near [...]
12/14/2022
Strength 1 A1 - Power clean - 3-3-3-1-1-1 A2 - Snap down box jump - 6x3 IMMEDIATELY after power clean Strength 2 B1 - Pause [...]
12/13/2022
Workout 28 min AMRAP 35 Double unders 21 Sit ups 15/12 cal bike 9 Toes to bar Accessory Work KB Teapot - 2 x 10/side [...]