9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on [...]
9/20/2023
Skill/Technique Work Toes to bar and Pistols/Single-leg squats Workout "Annie" 50-40-30-20-10 Double unders Sit ups *12 min time cap* Compare to 10/21/22 Also compare to [...]
9/19/2023
Strength A1 - Bench press -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on [...]
The week ahead.. September 18th
Hey Old Cityzens! I hope everyone had great weekend. Did you get out to H St Festival on Saturday? FINALLY! Some great weather for [...]
9/18/2023
Strength 1 A1 - Front squat* - Build to a Heavy 3 reps *The bar is to be taken from the ground, not the racks. [...]
9/17/2023
REST DAY! Get outside and do something fun. Or just relax! And learn more about Constitution/Citizenship Day Yoga at 10am. Gainz Club at 11am. [...]
9/16/2023
Strength A1 - Deadlift 3 x 5 A2 - KB Windmill 3 x 3/side Workout EMOM x 12 min 1 - 2 wall walks 2 [...]
9/15/2023
Strength A1 - Back squat 2 x 5 3 x 3 A2 - Calf raises 3 x 10 Workout 12 min AMRAP 12 Wall ball [...]
9/14/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") **Compare to [...]