10/22/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at 11am. See you tomorrow! *Reminder to RSVP [...]
10/21/2023
Strength A1 - Deadlift - 5 x 5 @ 65% *Tempo of 31x1 and deadstop A2 - Single leg hip thrusts, unweighted - 4 x [...]
10/20/2023
Strength A1 - Back squats - 5 x 5 at 65% *Take 3 seconds to get to the bottom of the squat on each rep. [...]
10/19/2023
Workout For time 18 Power snatches (95/65) 18 Pull ups 400m run 3 Wall walks 15 Power snatches 15 Pull ups 400m run 3 Wall [...]
10/18/2023
Strength A1 - Bench press 5 x 5 at 65% *Pause with the bar touching the chest on the first 2 reps of every set. [...]
10/17/2023
Strength 1 A1 - Front squat 5-5-3-3-2 A2 - Half kneeling landmine press - 5 x 8/arm Strength 2 B1 - Hang power clean -15 [...]
The week ahead.. October 16th
Hey Old Cityzens! I hope everyone had great weekend. Great weather, despite Saturday's rain, to enjoy fall festivities such as apple picking, wandering the [...]
10/16/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Compare to 8/10/23 Compare to 4/27/23
10/15/2023
REST DAY! Get outside and do something fun. Or just relax! And wash your hands. If the pandemic taught us anything, it's [...]
10/14/2023
Strength A1 - Back squats -5 x 3 @ 85% *max reps on the last set. A2 - Tib raises - 4 x 10 Workout [...]