10/15/2022
Workout 30 min AMRAP 2 Rounds of Strict "Cindy" 500/400 Meter Row *Goal: 8+ rounds One round of "Cindy" is 5 Pull ups (strict) 10 [...]
10/14/2022
Strength Sumo Deadlift 7‐5‐3‐3‐3 Workout 100/80 Bike Cals for Time Cap: 8 min *Bike cals can be completed before or after deadlifts ‐ choose your [...]
10/13/2022
Workout For Time: 5‐4‐3‐2‐1 Bench Press (For Max weight) ‐ increase each round ‐Run 400m after each round *Members should spot each other ‐ not [...]
10/12/2022
Strength Back or front squat -Take 20 minutes to find your 1RM Accessory Work KB Farmer Carry 400m in as few sets as possible
10/11/2022
Workout 3 Rounds for time 20 Wall Ball (20/14) 20 Kettlebell Swings (53/35) Accessory Work Accumulate the Following in as few sets as possible: 75 [...]
10/10/2022
Workout Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min [...]
The week ahead.. October 10th
Hey Old Cityzens! I hope everyone had great weekend and did something fall-like. Y'know, I heard that trees hate going to school in the [...]
10/9/2022
REST DAY! Get outside and do something fun. Maybe enjoy some beer and pizza. Or just relax! Yoga is at 10am. Gainz Club at [...]
10/8/2022
Workout 20 min AMRAP 7 Power Snatch (95/65) 5 Overhead squat (95/65) Run 100m ‐Rest 1 min between rounds‐
10/7/2022
Workout Row 5000m 3 KB Thruster (2x53/35) 4 Turkish Get-Ups (2/side) (53/35) 8 SA Front Rack Alternating Lunges (53/35) *P1 is rowing while P2 works [...]