Workout of the Day

Skill Work Muscle-Ups 8 Min EMOM 2 Muscle-Ups (Practicing quality movement patterns not just getting the work done) 5 Rounds 25 Air Squats 20 Push-Ups 15 Jumping Split Lunges 10 Pull-Ups Rest 2 Min after each round

From The Rack 5 Sets 3 Back Step Lunge Per Leg 5 Push Jerk (use same weight for both) 8 Rounds 250m Row 10 Sumo Deadlift High Pull 95/65 1:1 With A Partner

For Time: 50 Wall Balls 20/14 40 Box Jump 24/20 Step Down 15 Burpee Power Clean 135/95 10 Bar Muscle-Ups 15 Burpee Power Clean 40 Box Jump Step Down 50 Wall Balls

10 Min Alternating EMOM Odd Min 5 Hang Power Snatch Even Min 18/15 Calorie Row 21-15-9 Deadlift 185/125 Pull-Ups

Strict Press 5 x 5 (Choose a challenging weight and use for all sets) 5 Rounds 15 Front Squat 135/95 400m Run

W/ a Partner (split into 3 stations) split reps however you like should be working at 80-90% capacity. 8 Min AMRAP 12 Thrusters 95/65 2 Rope Climbs 3 Min Rest 8 Min AMRAP 8 Deadlifts 225/175 4 Burpee Box Jump… Read more »

5 Sets 1 Power Snatch + 2 Hang Squat Snatch 1000m Row (Stagger start) 4 Rounds 10 Shoulder To Overhead 135/95 15 Pull-Ups

Loredo 6 Rounds For Time: 24 Air Squats 24 Push-Ups 24 Walking Lunges 400m Run

10 Min EMOM 5 Touch n’ Go Power Clean 30 Double Unders 12 Min AMRAP 10 Hang Kettlebell Snatch 53/35 (5 each arm then switch) 10 Burpees

Thank you to all the teams that represented Cityscape throughout the Affiliate Championship. Also a huge thanks to all the judges and volunteers in the final event. Back Squats 5×5 Super set each set with 10 Box Jump Step Down… Read more »