11/1/2022
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]
10/31/2022
Strength A1 - Bench Press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm supinated bent over [...]
The week ahead.. October 31st
Hey Old Cityzens! I hope everyone had great weekend and is ready for the week. So much celebrating this week of Halloween, Samhain, All [...]
10/30/2022
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. Be sure to dress up for [...]
10/29/2022
Partner WOD 20 min AMRAP 12 Wall ball (20/14) 6 Devils Press (50/35) 12 Pull ups Bike - total calories P1 bikes while P2 works [...]
10/28/2022
Strength Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets Workout For time 30 Curtis Ps (115/75) *CurtisP includes 1 [...]
10/27/2022
Strength A1 - Front squats -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Wall Tib Raise -3 x [...]
10/26/2022
Workout 30 min AMRAP 100m 1-arm Front rack carry - 35/26 20/15 cal row 20/15 cal bike 40 double unders Accessory Work 2 rounds KB [...]
10/25/2022
Strength A1 - DB Neutral grip bench press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Crossover Symmetry [...]
10/24/2022
Workout Old City Benchmark #5 5 RFT 400m run 15 Deadlifts (225/155) Compare to 6/14/22 Compare to 4/13/22