4/1/2022
NO PRANKS HERE! Strength Deadlift 3 x 5, with a 3 second negative each rep Workout 10 min AMRAP 6 KB Clean with squat (53/35) [...]
3/31/2022
Strength Push Jerk Heavy 3 Workout 4 rounds In 1 min, do 4 Dball over shoulder/total (100/80) Max calorie row in time remaining *Rest [...]
3/30/2022
Old City Benchmark WOD "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a total [...]
3/29/2022
Strength 1 Back squat Heavy 5 **In the time given by the coach, build up to a heavy 5 reps. Try to increase your weight [...]
3/28/2022
Skill Work Toes to bar - Hollow work - Blocked knee raises - Toes to bar progressions *Coaches will have their own drills. Work with [...]
The week ahead.. March 28th
Hey Old Cityzens! Congrats to all our runners that took part in the Rock and Roll Half Marathon this past Saturday. We had a [...]
3/27/2022
REST DAY! Get outside and do something fun. Do some scribbling. Or just relax! See you tomorrow!
3/26/2022
Strength Bench press 3 x 3 (weight 1) 3 x 2 (weight 2) Workout 5 rounds of In 90 seconds, do 2 Turkish Get-ups/total (50/35) [...]
3/25/2022
Strength Power snatch Heavy 3 Workout 21-15-9 Hang power snatch (95/65) Overhead lunge/total steps (95/65) *Completed as 21 hang power snatch, 21 overhead lunges; 15 [...]
3/24/2022
Workout “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest *Work for 3 [...]