The week ahead.. May 13th
Hey Old Cityzens! I hope everyone had great weekend and spent sometime outside even with the rain and cooler weather. And, before the day is [...]
5/13/2024
Strength A1 - Bench press - 4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 total [...]
5/12/2024
REST DAY! Get outside and do something fun. Or just relax! **NO CLASSES TODAY!** **HAPPY MOTHER'S DAY! See you tomorrow!
5/11/2024
Workout 20 min AMRAP 8 Handstand push ups 10 Toes to bar 12/9 calorie bike
5/10/2024
Strength A1 - Deadlift -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 3 [...]
5/9/2024
Strength 1 A1 - 1 Power snatch + 2 Overhead squats Strength 2 B1 - Bent Over Row -4 x 10 B2 - Strict dips [...]
5/8/2024
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 [...]
5/7/2024
Strength A1 - Bench press -5 x 3 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 5 sets, completing [...]
The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking [...]
5/6/2024
Strength A1 - Front squat -5 x 3 @90% *Same % as the last two weeks. We're adding another set. A2 - "Michael Jackson" [...]