6/30/2023
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 [...]
6/29/2023
Strength A1 - Bench press -5 x 3 *Include a pause w the bar touching the chest on the 1st rep of each set. A2 [...]
6/28/2023
Strength A1 - Hang power snatch Take 12 min to find a mod/heavy 3 reps *Compare to 4/19/23* A2 - EMOM x 10 3 reps [...]
6/27/2023
Workout 20 min AMRAP 8 Toes to bar 14/12 cal row 19 Wall balls (20/14) Combination of Open WOD 18.1 and 19.1 [...]
6/26/2023
Strength A1 - Sumo deadlift 8-5-5-3-3 *Sets of 5s and 3s done as dead-stop, not touch and go. A2 - KB Windmill - 3 x [...]
The week ahead.. June 26th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside with the great weather and long nights. And I hope [...]
6/25/2023
REST DAY! Get outside and do something fun. Or just relax! And enjoy a strawberry parfait today. Yoga at 10am. Gainz Club at 11am. [...]
6/24/2023
Workout For time 100 Pull ups 150 Push ups 200 Sit ups 250 Air squats *Parse out the reps however you want
6/23/2023
Strength A1 - Bench press -5-5-5-5 A1 - 1-arm DB Row - 4 x 10/arm Workout 10 min AMRAP 5 Up-downs 7 Box jumps (30/24) [...]
6/22/2023
Strength A1 - Front squat -5-5-5-5-5 A2 - Wall Tib raises - 3 x 10 Workout “Grace” For time 30 Clean and jerks (135/95) [...]