The week ahead.. November 14th
Hey Old Cityzens! I hope everyone had great weekend. Looks like Fall is finally rolling in, so we've officially left the warm weather back [...]
11/13/2022
REST DAY! Get outside and do something fun. Be EXTRA kind to someone today. Or just relax! Yoga at 10am. Gainz Club at 11am. [...]
11/12/2022
Partner workout 30 Rounds 5 Handstand push ups 3 Box jumps (30/24) 1 Back squat (225/155) *P1 works while P2 rests. Complete this rotation until [...]
11/11/2022
Strength A1 - Bench press -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Trap-3 (Bent Over) - use [...]
11/10/2022
Workout 3 rounds 800m run 30 Amer KB Swings (53/35) 15 Dips Accessory work 2 rounds 20 Plank KB pull throughs/total 20 Single arm/single leg [...]
11/9/2022
Strength A1 - Snatch grip deadlift -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - Donkey Kick 3 x [...]
11/8/2022
Strength A1 - Back squat -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - 90/90 Switches -3 x 8-10/total [...]
11/7/2022
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 8/29/22** Also check [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to [...]
11/6/2022
REST DAY! Get outside and do something fun. Or just relax! You're allowed to do nothing today! But make sure you 'fall back', and [...]