9/1/2022
Workout For Time: 50 Front Rack Lunge (2x50/35) 50 Dumbbell Box Step‐Ups (24/20) (Same DBs) 50 Handstand Push‐Ups 200‐ft. Handstand Walk (down and back twice) [...]
8/31/2022
Strength 1 Back Squat/Front Squat: *Add 5-10 pounds to your 1RM calculations. *These % are based off of 90% of your 1RM 65% x 5 [...]
8/30/2022
Workout 12 Min AMRAP 300/250m Row 35 Double Unders (Scale: 50 singles) 8 Min Alternating EMOM: Odd: 12 Amer. Kettlebell Swings (70/53) Even: Max Rep [...]
8/29/2022
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") Compare to 6/8/22 Compare to [...]
The week ahead.. August 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed these sweltering summer temps! I'll take it a bit longer, and I love [...]
8/28/2022
REST DAY! Get outside and do something fun. Or just relax! See you tomorrow!
8/27/2022
Workout 4 rounds for Quality: Accumulate 1 minute L‐sit hold Run 400m, or Bike 800m (.5 miles) L‐sit scales: bent knee, 1 min of leg [...]
8/26/2022
Workout 50/40 Calorie Row 40 Goblet Squat (70/53) 30 Toes to Bar Rest 2 min 30 Toes to Bar 40 Goblet Squat (70/53) 50/40 Calorie [...]
8/25/2022
Workout For Time: 10‐8‐6‐4‐2 Push Press (165/115) Burpee Box Jump Overs (24/20) *Push press is from the floor, not the rack Accessory Work 3 Rounds [...]
8/24/2022
Strength Week 3 of 10 Back Squat/Front Squat: 75% x 5 85% x 3 95% x 1+ *do as many reps as possible *Rest 2‐3 [...]