8/14/2023
Strength 1 A1 - Split snatch 3-3-3-3-3 A2 - Hanging knee raises - Accumulate 30 reps in as few sets as possible Strength 2 B1 [...]
The week ahead.. August 14th
Hey Old Cityzens! I hope everyone had great weekend and is feeling ready to get back in the gym! October Competition Looking to do [...]
8/13/2023
REST DAY! Today is about celebrating all the Guncles at our gym <3 Get outside and do something fun. Or just relax! - Gainz [...]
8/12/2023
Strength A1 - Deadlift -8-8-8-8 A2 - Side plank rotations -4 x 8/side Workout 12 min AMRAP 9/6 cal bike 12 Renegade rows, total (45/30) [...]
8/11/2023
Strength A1 - Back squat -8-8-8-8 A2 - Wall tib raises - 4 x 10 Workout 3 RFT 20 Double unders 20 Wall balls (20/14) [...]
8/10/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Compare to 4/27/23
8/9/2023
Strength A1 - Bench press 10-10-10-10 A2 - Tricep kickbacks 4 x 10/arm Workout 10 min AMRAP 10 Amer KB Swings (53/35) 10 Box step [...]
8/8/2023
Strength 1 A1 - Power clean 3-3-3-3-3 A2 - Half kneeling landmine press 4 x 8/arm Strength 2 B1 - Front foot elevated split squats [...]
8/7/2023
Workout "31 Heroes" 31 min Partner AMRAP Partner A performs AMRAP of: 8 Thrusters (155/105) 6 Rope Climbs (15') - 24 pull ups 11 Box [...]
The week ahead.. August 7th
Hey Old Cityzens! I hope everyone had great weekend. I'm still in Michigan (typing this on Thursday) and will have a more robust update [...]