4/8/2024
Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last [...]
The week ahead.. April 8th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men's final is on Monday night at 9:20pm. [...]
4/7/2024
REST DAY! Get outside and do something fun. Or just relax with a beer! - Yoga at 10am. - Gainz Club at 11am. See [...]
4/6/2024
Workout 20 RFT 5 Wall balls (20/14) 3 Chest to bar pull ups 100m run
4/5/2024
Strength A1 - Deadlift -3 x 5 @ 75% *deadstop with 3 seconds to lower the bar A2 - Straight leg hip abduction -3 [...]
4/4/2024
Strength 1 A1 - Push Jerk - Build to a heavy 3 reps and repeat that weight 1-2 more times. A2 - Broad Jumps - [...]
4/3/2024
Workout Old City Benchmark WOD #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *8 min time cap* Mobility Banded cat/cow - 1 min QL Rig [...]
4/2/2024
Strength A1 - Bench press -3 x 5 @ 75% *1 sec pause at the chest on the 1st rep every set A2 - [...]
4/01/2024
Happy April Fool's Day! **Monday's actual workout - not a 10-mile run** Strength A1 - Front squat -5-5-5-5* *Tempo of [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. [...]