4/16/2022
Workout For time 100 Double unders 80 Weighted step ups (24/20”) 60 Alt DB Snatch 40 Weighted sit ups 20 Handstand push ups 40 Weighted [...]
4/15/2022
Strength 1 Back squats 5 x 3, with 3 second negative Strength 2 Hip thrust 4 x 10 *1 sec raise, 1 sec hold, 2 [...]
4/14/2022
Skill Work Handstand Push ups -Mobility -Inversions -Pressing Workout 9 min AMRAP 6 Burpees 6 Dbl DB power snatch (45/30) 6 Box jump over (24/20) [...]
4/13/2022
Workout Old City Benchmark WOD #5 5 RFT 400m run 15 Deadlifts (225/155)
4/12/2022
Strength Push press Heavy 3 Super set Turkish Get-Ups 2-2-2-2/arm *Dumbbell or kettlebell, get in 2 reps both sides, building up to the heaviest weight [...]
4/11/2022
Strength 1 Power clean + 2 Front squats Heavy 2 Workout 15-12-9-12-15 Hang squat cleans (95/65) Hand release T push ups *Completed as 15 hang [...]
The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel [...]
4/10/2022
REST DAY! Get outside and do something fun. Give your dog - or any dog! - the BIGGEST hug today! Or just relax! See [...]
4/9/2022
Skill Work Pistols - Mobility - Weighted negatives - Pistol scales, progressions - Anything else the coach desires! Workout 12 min AMRAP 2-4-6-8-10.. Thrusters (95/65) [...]
4/8/2022
Workout Old City Benchmark Workout #4 20 min AMRAP 10 Sumo deadlift high pull (95/65) 10 Push press (95/65) 10 Box jumps (24/20) *Complete as [...]