9/13/2023
Strength A1 - Bench press -2 x 5, 3 x 3 A2 - 1-arm DB row 4 x 8 Workout 24-12-6 Alt DB Snatch (50/35) [...]
9/12/2023
Strength 1 A1 - Power snatch 2x2 2x2 2x2 2x2 **Complete each set twice at the same weight. You’ll have 4 different weights on the [...]
9/11/2023
9/11 Tribute WOD 2001m row 11 KB Swings (70/53) 11 Chest to bar pull ups 11 Deadlifts (135/95) 11 Box jumps (30/24") 11 Power [...]
The week ahead.. September 11th
Hey Old Cityzens! I hope everyone had great weekend and was able to spend some time outside despite the rain. Girl Benchmark WOD As [...]
9/10/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow!
9/9/2023
Strength A1 - Back squat -3 x 5 A2 - Seated DB Z-Press - 3 x 10 Workout 12 min AMRAP 5 Pull ups [...]
9/8/2023
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 [...]
9/7/2023
Strength A1 - Bench press -3 x 5 A2 - KB Pullover on medball 4 x 8 Workout 5 RFT 3 Man makers (45/30) [...]
9/6/2023
Strength A1 - Hang squat clean 2 x 2 2 x 2 2 x 2 2 x 2 **Complete each set twice at the same [...]
9/5/2023
Workout 21 min AMRAP 15/12 cal row 9 Power snatches (95/65) 6 Turkish Get-ups, total (50/35)