8/12/2023
Strength A1 - Deadlift -8-8-8-8 A2 - Side plank rotations -4 x 8/side Workout 12 min AMRAP 9/6 cal bike 12 Renegade rows, total (45/30) [...]
8/11/2023
Strength A1 - Back squat -8-8-8-8 A2 - Wall tib raises - 4 x 10 Workout 3 RFT 20 Double unders 20 Wall balls (20/14) [...]
8/10/2023
Workout Old City Benchmark #8 5 RFT 5 Deadlifts (275/185) 10 Burpees *9 min time cap* Compare to 4/27/23
8/9/2023
Strength A1 - Bench press 10-10-10-10 A2 - Tricep kickbacks 4 x 10/arm Workout 10 min AMRAP 10 Amer KB Swings (53/35) 10 Box step [...]
8/8/2023
Strength 1 A1 - Power clean 3-3-3-3-3 A2 - Half kneeling landmine press 4 x 8/arm Strength 2 B1 - Front foot elevated split squats [...]
8/7/2023
Workout "31 Heroes" 31 min Partner AMRAP Partner A performs AMRAP of: 8 Thrusters (155/105) 6 Rope Climbs (15') - 24 pull ups 11 Box [...]
The week ahead.. August 7th
Hey Old Cityzens! I hope everyone had great weekend. I'm still in Michigan (typing this on Thursday) and will have a more robust update [...]
8/6/2023
REST DAY! Get outside and do something fun. Or just relax! *This is where I'm hanging out this weekend <3 -Yoga at 10am. *No [...]
8/5/2023
Strength A1 - Back squat 10-10-10 A2 - Calf raises 3 x 12/both legs at the same time Workout 5 RFT 20 Sit [...]
8/4/2023
Workout 20 min AMRAP 30 Double unders 7 Deadlifts (155/105) 5 Box jumps (30/24) 3 Chest to bar pull ups Bi/Tri Cashout 10-9-8-7-6-5-4-3-2-1 DB Crush [...]