12/7/2023
Strength 1 A1 - Hang power snatch -Build to a heavy 3 reps in 15 minutes A2 - Half kneeling med ball punch throw -4 [...]
12/6/2023
Workout Hanukkah WOD 8 RFT 8 Push ups 8 Wall balls (20/14) 8 Knees to elbows 8 Box jumps - (24/20") 8 Burpees 8 KB [...]
12/5/2023
Strength A1- Deadlift - 3 x 3 @ 80% - 2 x 2 @ 90% A2 - Side plank rotations - 3 x 8/side [...]
12/4/2023
Strength A1 - Back squat 3 x 3 @ 80% 2 x 2 @ 90% A2 - Lateral band walks -3 x 10 steps/both directions [...]
The week ahead.. December 4th
Hey Old Cityzens! I hope everyone had great weekend despite the rain, and is starting to get into the holiday spirit. December Newsletter Double [...]
12/3/2023
REST DAY! Get outside and do something fun. Hug someone! Or just relax! Yoga at 10am. See you tomorrow!
12/2/2023
Workout 22 min AMRAP 6 Toes to bar 8 DB Hang Clusters (40/25) 14/12 cal row
12/1/2023
Strength A1 - Deadlift -3 x 5 @ 75% -3 x 2 @ 85% A2 - Frog pumps with DB - 4 x 10 [...]
11/30/2023
Strength A1 - Back squat -3 x 5 @ 75% -3 x 2 @ 85% A2 - Tib raises - 4 x 10 Workout [...]
11/29/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls (95/65) 10 Push press (95/65) 10 Box jumps (24/20") Compare [...]