9/1/2023
Strength A1 - Bench press -6-6-6-6 A2 - Tricep kickbacks -4 x 10/arm Workout 3 RFT 400m run 20 DB Overhead lunges - (50/35)* *Do [...]
8/31/2023
Strength 1 A1 - Hang power snatch 3-3-3-3-3 A2 - Strict Pull-up 5 x 5 *Pick a scale - strict, weighted, banded, toe/barbell assisted, negatives, [...]
8/30/2023
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 [...]
8/29/2023
Strength A1 - Deadlift -6-6-4-4 *deadstop A2 - Straight leg hip abductions - 3 x 10/leg Workout 7 RFT 5 Deadlifts (225/155) 7 DB Push [...]
8/28/2023
Strength A1 - Back squat - 8-8-6-6 A2 - Wall tib raises - 4 x 10 Workout 10 min AMRAP 5 Hand release T push-ups [...]
The week ahead.. August 28th
Hey Old Cityzens! I hope everyone had great weekend. The summer is coming to an end, and school is back in session for most [...]
8/27/2023
REST DAY! Get outside and do something fun. Or stay inside and watch Pee Wee's Big Adventure in honor of the late Paul Reubens [...]
8/26/2023
Strength A1 - Bench press -8-8-6-6 A2 - 1-arm DB row 4 x 10/arm Workout 10 min AMRAP 8 Wall balls (20/14) 8 Knees to [...]
8/25/2023
Strength 1 Squat clean 3-3-3-3 Strength 2 Push press 3-3-3-3 Workout Old City Benchmark #1 Bike sprints 3 x 30 sec, rest as needed between [...]
8/24/2023
Workout For time Cash in 400m Farmer’s Carry (50/35) Then, 10 rounds 5 Box jump overs (24/20) 4 Chest to bar pull ups 3 DB [...]