1/9/2018
Strength Bench press 5-5-5 (heavy) Workout 12 min AMRAP 10 Burpee box jump - 24/20 10 K2E 10 KB Push press/arm - 70/53 **As mentioned [...]
Episode 2 – Old City Strength Programming with Jen, Jason & Sean
We're back! Episode 2 features Old City's very own Coach Jason, Coach Jen, and Me (Sean!) This episode is all about strength. For those of [...]
The week ahead.. January 8th
Hey Old Cityzens! Brrr!! I hope you're surviving this cold snap we're going through. I guess it's officially winter now. Y'know a good way to [...]
1/8/2017
Workout Dumbbell Chipper 100 Walking lunges 80 Renegade Rows 60 Sit ups 40 Floor press 20 Hang cleans 10 Man Makers Compare to 11/28/16 Rx [...]
1/7/2018
"Kyle” 3 rounds (one for his wife and two for his children left behind) 40 KB Swings - 53/35 40 Box Jumps 24″/20″ 40 Thrusters [...]
1/6/2018
Strength Deadlift 3x8 @70% of 1RM Workout Cash in: 400 M Run 3 Rounds For Time: 10 x Deadlifts (225/155) 20 x KB Swings (53/35) [...]
1/5/2018
TWICE THE STRENGTH, TWICE THE GAINZ Strength 1 Halting Snatch Deadlift 10 Minutes to Build Up to a Heavy 3 Reps Quick 'cash out' Then: [...]
1/4/2018
Workout 30 Min AMRAP 500m row 10 Man Makers (45/30) 15 Toes to Bar (progression work HERE and more tips HERE and scaling options HERE) [...]
1/3/2018
Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap Compare to 4/7/17 and 6/22/16, 11/18/15, 6/19/15 Strength Back squats Build to a heavy [...]
The week ahead.. January 1st
Hey Old Cityzens! Happy New Year! Welcome to 2018! You know that calories/macronutrients from 2017 don't carry over to 2018, right? Clean slate, y'all! First [...]