4/4/2023
Strength A1 - Back squat 5-5-3-3-2-2 A2 - Eccentric Calf Raises 3 x 12* *Raise up with both feet, lower on one, completing 6 raises [...]
4/3/2023
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 1/9/23** [...]
The week ahead.. April 3rd
Hey Old Cityzens! I hope everyone had great weekend. A little windy and cold out there! But enjoy it before the mosquitoes and humidity [...]
4/2/2023
REST DAY! Get outside and do something fun. Maybe eat a PBJ. Or just relax! Yoga at 10am. Gainz Club at 11am. But try [...]
4/1/2023
Partner Workout 20 RFT 20/15 cal row 12 Thrusters (75/55) 9 Dips *One person works while the other rests, which should allow the person working [...]
3/31/2023
Strength Deadlift - 5 x 3 Workout For time 50 Knees to elbow 50 Box step overs (24/20” - 1-50/35 DB) 50 Plank DB Pull [...]
3/30/2023
Strength Step back lunges - 4 x 10/total Workout 5 RFT 200m run 12 Amer KB Swings (53/35) 6 Box jumps (30/24) Accessory Work Step [...]
3/29/2023
Workout Old City Benchmark WOD #3 “The Chief” 3 min AMRAP 3 Power cleans (135/95) 6 Push ups 9 Air squats Rest 1 min Repeat [...]
3/28/2023
Strength A1 - Bench press 5-5-3-3-2-2 A2 - Tricep kickback - 3 x 10/arm Workout 12 min AMRAP 20 Double unders 10 Double DB Power [...]
3/27/2023
Strength A1 - Hang squat clean - Build to a heavy 2 then repeat that weight 2 times. A2 - Half kneeling landmine Press - [...]