2/7/2024
Strength A1 - Bench press -8-8-8-8 A2 - DB/KB Pullover on medball -4 x 10 Workout 12 min AMRAP 10 Hang power cleans [...]
2/6/2024
Strength 1 A1 - Push Press -Build to a heavy 3 in 15 minutes *Compare to 12/13/23 A2 - Chest supported Seal Row -4 x [...]
2/5/2024
Workout Old City Benchmark #3 "The Chief" 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat a [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope everyone had great weekend and knew what to do with themselves without any football on TV!! February Newsletter Check [...]
2/4/2023
REST DAY! Get outside and do something fun. Or just relax! -Yoga at 10am. -SoberWOD at 11:30am – check out The Phoenix website for more [...]
2/3/2024
Strength A1 - Back squat -8-8-8-8 A2 - Tib raises -4 x 15 Workout For time 800m run (2 laps) 60 KB Swings [...]
2/2/2024
Workout For time 10-9-8-7-6-5-4-3-2-1 Squat cleans (155/105) Handstand push ups Complete 10 squat cleans, then 10 handstand push ups; 9 squat cleans, then 9 HSPU... [...]
2/1/2024
Strength A1 - Floor press -8-8-8-8 A2 - Powell Raises -4 x 8/arm Workout For time 15 DB Deadlifts (50/35) 15 Toes to [...]
1/31/2024
Strength 1 A1 - Strict Press -Build to a heavy 3 in 15 minutes. A2 - Gorilla Rows - 3 x 8/arm Strength [...]
1/30/2024
Old City Benchmark #2 “The Ghost” 6 rounds, for total reps 1 min rowing, calories 1 min burpees 1 min double unders 1 min rest [...]