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 [...]
11/5/2023
REST DAY! BE SURE TO TURN YOUR CLOCKS BACK Get outside and do something fun. Or just relax! Yoga at 10am. Gainz Club at [...]
11/4/2023
Strength A1 - Bench press - 5 x 3 @ 85% *Max reps on last set A2 - Gorilla Rows - 4 x 8/arm, alt [...]
11/3/2023
Strength 1 A1 - Hang squat clean - 15 min to build to a heavy 3 reps A2 - Half kneeling med ball punch throw [...]
11/2/2023
Workout 4 RFT 15 Wall balls (20/14) 15 Pull ups 400m run 15 Box jumps (24/20) 15 KB Swings (53/35)
11/1/2023
Strength A1 - Deadlift - 5 x 3 @ 85% *Max reps on last set A2 - Frog pumps with DB - 3 x 12 [...]
10/31/2023
Strength A1 - Back squat -5 x 3 @ 85% *max reps on last set A2 - Tib raises - 3 x 12 Workout 21-15-9 [...]
10/30/2023
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 [...]
The week ahead.. October 30th
Hey Old Cityzens! Happy 10 years, Old City! Thanks to everyone who organized the party and attended. It was good to see a mix [...]