Workout of the Day

Final week of the 2019 Transformation Challenge Book your final BCA test with Megan. Baseline is scheduled for Friday. Front Squat Find a working weight 4-3-2-1 Using the same weight resting only 15 sec between sets 2 Min Rest 4-3-2-1… Read more »

“The Seven” With a partner Complete 10 Rounds One person working at a time 7 Handstand Push-Ups 7 Thrusters 135/95 7 Knees to Elbow 7 Deadlift 245/165 7 Burpees 7 Kettlebell Swings 53/35 7 Pull-Ups

Overhead Squat w/ 2 Sec Hold In The Bottom 3-3-3-3-3 Nancy 5 Rounds For Time: 400m Run 15 Overhead Squats 95/65

5 Rounds With 1 Min Rest 3 Min AMRAP Snatch Chief 3 Power Snatches 95/65 6 Push-Ups 9 Air Squats

Every 90 Seconds For 10 Rounds 50 Double Unders 1 Squat Snatch @ 70% (This should be a lift that you can make every time, no fails.) Cash Out 400m Farmer Carry

Find a working weight for a managable set of: 5 Rounds with a 400m Run after each complex Bear Complex (7 Unbroken Sets) 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press (30 Min… Read more »

Private Rowing Class Sunday March 31st @ 10:00-11:30am with Coach Travis. Free for Cityscape members. Sign up now! Skill Work Rope Climb (Bring a long sock or knee sleeve) 8 Min EMOM 1 Rope Climb 5 Rounds For Time: (20… Read more »

Mobility and Activation 10 Min Squat Mobility and Activation For Time: 80 Wall Balls 20/14 60 No Jump Burpee (Must be fully extended with arms locked out overhead. Wrists, elbows, shoulders, hips, knees and ankles must all be in a… Read more »

For Time: 90 Double Unders 30 Hang Power Cleans 115/75 30 Front Rack Step Back Lunges 60 Double Unders 20 Hang Power Cleans 20 Front Rack Step Back Lunges 30 Double Unders 10 Hang Power Cleans 10 Front Rack Step… Read more »

12 Min E2MOM (Downstairs) 1 Squat Clean + 2 Split Jerks 6 Min AMRAP 1 Deadlift 225/155 1 Lateral Burpee Over Bar 2 Deadlift 2 Lateral Burpee Over Bar … (increasing 1 rep of each until the 6 min time cap)… Read more »