The week ahead.. November 13th
Hey Old Cityzens! I hope everyone had great weekend and is getting used to the darker days! Enjoy the daylight - and dry weather [...]
11/13/2023
Strength A1 - Deadlift -4 x 8 @70% *Going up a *tad* this week on all the major lifts A2 - Collapsed Hip Extension -3 [...]
11/12/2023
REST DAY! Get outside and do something fun. Or just relax! Yoga at 10am. SoberWOD at 3pm. **Unfortunately Gainz Club is cancelled for the [...]
11/11/2023
Workout Scotty 11 min AMRAP 5 Deadlifts (315/205) 18 Wall balls (20/14) 17 burpees, over the bar 10 min rest DG 10 min AMRAP [...]
11/10/23
Strength A1 - Close/narrow grip bench press -4 x 10 @ 65% of your 1RM *Ring finger where the knurling and smooth part of the [...]
11/9/2023
Strength 1 Overhead squats - Build to a heavy 3 in 15 minutes. Strength 2 B1 - Bulgarian split squats -4 x 8/leg B2 - [...]
11/8/2023
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 [...]
11/7/2023
Strength A1 - Deadlift -4 x 10 @ 65% A2 - Straight leg hip abduction -4 x 8/leg Workout 10 min AMRAP 5 Chest [...]
The week ahead.. November 6th
Hey Old Cityzens! I hope everyone had great weekend, and remembered to turn you clocks back Saturday night. Maybe if daytime was more careful, [...]
11/6/2023
Strength A1 - Back squat -4 x 10 @ 65% A2 - Calf Raises -4 x 15 Workout 12 min AMRAP 2 Wall walks [...]