6/13/2022
Strength 1 Front squat Heavy 5 *Every 2.5 min, do 5 reps. Repeat this a total of 6 times. Strength 2 Push jerk 6 x [...]
The week ahead.. June 13th
Hey Old Cityzens! I hope everyone had great Pride weekend. So much was going on! Luckily the weather held up, which allowed for lots [...]
6/12/2022
REST DAY! Get outside and do something fun. Enjoy a peanut butter cookie, and stop and smell the roses. Or just relax! See you [...]
6/11/2022
Partner Workout 20 RFT 10 KB Swings *this is one variation of the KB swing 9 KB clean + squat 8 Lunges *total steps 7 [...]
6/10/2022
Strength Bench press Heavy 5 Workout 4 rounds of In 2 minutes, do 250 row Max pull ups in the time remaining *Rest as needed [...]
6/9/2022
Strength Power cleans Every 2 minutes, do 5 touch and go reps *Repeat a total of 6 rounds *Stay at the same weight for all [...]
6/8/2022
Workout Old City Benchmark Workout #4 20 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 Box jumps (24/20) *Complete [...]
6/7/2022
Strength 1 Front squats Build to a heavy 8 in 15 minutes Strength 2 Hip Thrusts 3 x 12 Super set Blocked hanging knee raise [...]
6/6/2022
Strength Push/Pull/Squat 40/20 x 4 1 - Seated DB press 2 - 2-DB high pull 3 - Bulgarian split squat Workout 10-9-8-7-6-5-4-3-2-1 Hang squat clean [...]
The week ahead.. June 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time in the sun! Be sure to stay hydrated in and out [...]