6/26/2023
Strength A1 - Sumo deadlift 8-5-5-3-3 *Sets of 5s and 3s done as dead-stop, not touch and go. A2 - KB Windmill - 3 x [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope [...]
6/25/2023
REST DAY! Get outside and do something fun. Or just relax! And enjoy a strawberry parfait today. Yoga at 10am. Gainz Club at 11am. [...]
6/24/2023
Workout For time 100 Pull ups 150 Push ups 200 Sit ups 250 Air squats *Parse out the reps however you want
6/23/2023
Strength A1 - Bench press -5-5-5-5 A1 - 1-arm DB Row - 4 x 10/arm Workout 10 min AMRAP 5 Up-downs 7 Box jumps (30/24) [...]
6/22/2023
Strength A1 - Front squat -5-5-5-5-5 A2 - Wall Tib raises - 3 x 10 Workout “Grace” For time 30 Clean and jerks (135/95) [...]
6/21/2023
Workout 10 RFT 25 Double unders 10 Toes to bar 5 Power snatches (95/65) Mobility Roll out foot and calves on barbell - 1 [...]
6/20/2023
Strength A1 - Sumo Deadlift - 10-8-8-5-5 A2 - Side plank rotations 3 x 10/side Workout 12 min AMRAP 3-6-9.. Etc Sumo deadlift high [...]
6/19/2023
“Juneteenth” 6 RFT 400m run w med ball (20/14) 19 Wall balls (20/14) *At some point in the workout, complete a row of 1865m [...]
The week ahead.. June 19th
Hey Old Cityzens! Happy Father's Day to all they gym Dads. I hope everyone had great weekend. Monday Classes - No Changes Monday is [...]