7/15/2023
Partner Workout 10 RFT 250m row 15 Thrusters (45/35 barbell) 10 Chest to bar pull ups *P1 works while P2 rests. *Once P1 finishes their [...]
7/14/2023
Strength A1 - Deadlift 8-8-8 *Every 5 min A2 - Straight leg hip abductions - 3 x 10/leg Workout For time 50 Sit ups; rest [...]
7/13/2023
Strength A1 - Back squat - 3 x 5 A2 - Broad jumps - 3 x 3 attempts for longest distance *Take 3 sets of [...]
7/12/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]
7/11/2023
Strength A1 - Push press -8-8-8-8 A2 - 1-arm DB Row - 4 x 10/arm Workout 12 min EMOM^ 5 Burpees 5 Dbl DB Power [...]
7/10/2023
Strength 1 Hang power clean + hang squat clean *Take 12 minutes to build to a heavy 2 reps of the complex E90S x [...]
The week ahead.. July 10th
Hey Old Cityzens! I hope everyone had great weekend. So much going on around DC these days! If you're ever at a loss for [...]
7/9/2023
REST DAY! Get outside and do something fun. Or just relax! Splurge a bit and enjoy a sugar cookie today. Yoga at 10am. Gainz [...]
7/8/2023
Strength Deadlift 10-10-10^ ^Each set completed every 5 minutes. Rest the time remaining. Workout For time 80/60 cal bike *8 min time cap
7/7/2023
Strength A1 - Back squat - 5 x 3 A2 - Gorilla Rows - 4 x 8/arm Workout 4 RFT 200m run 15 Unbroken KB [...]