3/14/2023
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]
3/13/2023
Strength A1 - Sumo Deadlift -Build to a heavy 5, then repeat the weight 2-3x A2 - Straight leg hip abduction - 3 x 10 [...]
The week ahead.. March 12th
Hey Old Cityzens! I hope everyone had great weekend and remembered to change their clocks Saturday night/Sunday morning. Now to enjoy the darker mornings [...]
3/12/2023
REST DAY! Get outside and do something fun. Or just relax! And be sure to change your clocks - spring forward. Yes, it's still [...]
3/11/2023
Partner Workout 20 RFT 7/5 Calorie bike 3 Strict Chest to bar pull ups 1 Deadlift (225/155) P1 completes all 3 movements while P2 rests. [...]
3/10/2023
Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm Workout 5 RFT 7 Devil’s Press (50/35) 35 [...]
3/9/2023
Strength A1 - Split snatch 3-3-3-3-3 A2 - Banded face pull - 3 x 10 Strength 2 B1 - Hip Thrust - 3 x 10 [...]
3/8/2023
Workout 20 min AMRAP 10 Wall balls (20/14) 10 Box jumps (30/24) 10 Toes to bar
3/7/2023
Strength A1 - Romanian Deadlift - 3 x 10 A2 - Strict hanging knee raises - Accumulate 30 reps in as few sets as possible [...]
3/6/2023
Strength A1 - Back Squats -5 x 3 Workout 10 RFT 5 Burpees 5 KB Swings (53/35) 5 Goblet squats (53/35) Core Work Plank KB [...]