9/22/2022
Workout Old City Benchmark #6 4 RFT 10 Handstand push ups 6 Cleans (155/105) 12 Toes to bar Accessory Work 2‐3 Rounds for Quality 10 [...]
9/21/2022
Workout 12 min AMRAP: 2++ Deadlifts (225/155) 20 Double unders (scale: 30 singles ‐ keep it fast!) Rx = Unbroken Dubs **Completed as 2 deadlifts, [...]
9/20/2022
Strength Back Squat OR Front Squat: 65% x 5 75% x 5 85% x 5+ *Still working off of the +10 from your original training [...]
The week ahead.. September 19th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed time outside. And maybe you made it down to H Street Fest on [...]
9/19/2022
Workout For time: 3‐minute handstand hold* 100 air squats 50‐meter handstand walk^ 100 air squats 30 handstand push‐ups *Perform the handstand hold against a wall [...]
9/18/2022
REST DAY! Get outside and do something fun. Enjoy a cheeseburger! Or just relax! Yoga is CANCELLED today Gainz Club is at 11am. But [...]
9/17/2022
Workout Team AMRAP 14 3 Dball over the shoulder (100/60+) 100 Bear Hug Carry down and back Then (Second WOD ‐ no longer Partners), Row [...]
9/16/2022
Strength Tempo Overhead Squat 5 x 3 *Three second lower, stand up fast Workout "Karen" For Time: 150 Wall Balls (20/14) *12 min time cap* [...]
9/15/2022
Workout 5 Rounds for Quality 10 Supine Pullups 10 Barbell Floor Press Then, 7 min AMRAP 15 Shoulder to overhead (95/65) 15 V‐Ups [...]
9/14/2022
Workout 12 Min AMRAP 7 Burpee Pull-ups 14 Amer KB swings (70/53) Accessory Work 2‐3 Rounds for Quality 30 Weighted Low Box Steps Up (2KBx35/27) [...]