8/1/2023
Workout 5 RFT 20 Air squats 20 Hand release push ups 20 Walking lunge steps 400m run Accessory Work Banded Face Pulls - 3 x [...]
7/31/2023
Strength A1 - Deadlift 3-3-3-3-3 A2 - Straight leg hip abductions - 3 x 10/leg Workout For time 30-25-20-15-10 Handstand hold (sec) 15-12-9-6-3 Hang power [...]
The week ahead.. July 31st
Hey Old Cityzens! I hope everyone had great weekend. And it was a BIG weekend! Coach Kyle got married. And Old City had its [...]
7/30/2023
REST DAY! Get outside and do something fun. Or just relax! Gainz Club with Coach Jason - 11am - 12:30pm See you tomorrow! [...]
7/29/2023
Workout 4 rounds, For total reps 1 min Burpee 1 min Box jump overs (24/20) 1 min Pull ups 1 min Sit ups 1 min [...]
7/28/2023
Strength A1 - Bench press -3-3-3-3-3 A2 - KB Pullover on medball 3 x 10 Workout 10 min AMRAP 10 Alt. DB hang [...]
7/27/2023
Strength 1 A1 - Front squats 3-3-3-3-3 A2 - Yates Row 4 x 10 Strength 2 B1 - Push Jerk 3-3-3-3-3 B2 - Candlestick [...]
7/26/2023
Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run **This is very similar to the workout we did [...]
7/25/2023
Strength A1 - Deadlift 5-5-5-3-3 A2 - KB Windmill 3 x 3 reps/side Workout 4 rounds of In 1 min, do 20 sec bike - [...]
7/24/2023
Strength A1 - Back squat 5-5-5-3-3 A2 - Wall Tib Raises - 3 x 10 #hottibsummer Workout 10 min AMRAP 20 Double unders 15 Air [...]