9/29/2023
Strength 1 A1 - Hang squat snatch 2 x 3 2 x 3 2 x 3 2 x 3 2 x 3 **Complete each set [...]
9/28/2023
Old City Benchmark #9 20 RFT 3 Toes to bar 2 Squat cleans (155/105) 100m run Compare to 7/26/23 - when it was HOT! outside!!
9/27/2023
Strength A1 - Deadlift* - 5 x 5 @70% *with max reps on the last set. *Deadstop* A2 - Straight leg hip abductions - 5 [...]
9/26/2023
Strength A1 - Back squat -5 x 5 @70% *with max reps on the last set. A2 - Seated DB Z-Press - 4 x 8 [...]
9/25/2023
Workout For time 100/80 cal row 80 Push ups 60 Pull ups 40 Pistols/total 20 Devil’s Press (50/35) *Break up the reps however you want. [...]
The week ahead.. September 25th
Hey Old Cityzens! What a dreary weekend! Saturday was a bit of a washout, and Sunday was a bit blah. What do you call [...]
9/24/2023
REST DAY! Get outside and do something fun.. so long as it isn't raining. :( Or just relax! *No Gainz Club* Get strong and [...]
9/23/2023
Partner Workout 20 min AMRAP 6 Box jump overs (24/20) 6 DB Snatches/arm, alt (50/35) 6 Toes to bar *One person works, while the [...]
9/22/2023
Strength A1 - Deadlift - Build to a heavy 5 (20 min) A2 - Side plank rotations -4 x 8/side Workout For time 400m [...]
9/21/2023
Strength A1 - Back squat -3 x 5 (70%) -2 x 3 (80%) -1 x 1+ (90%) *Do as many reps as you can on [...]