3/18/2023
Strength A1 - Bulgarian Split Squats - 3 x 8/leg - use low boxes/45# plates A2 - Broad jump - 3 x 3 attempts for [...]
3/17/2023
Workout 4 RFT 40 Double unders 20 Pistols/total 10 Handstand push ups
3/16/2023
Strength A1 - Floor press - 5 x 3 A2 - DB Romanian Deadlifts - 4 x 10 Workout 3 RFT 18 Wall balls [...]
3/15/2023
Strength 1 A1 - Squat clean 3-3-3-3-3 A2 - Strict chin ups - with a 1 sec pause at the top. - Accumulate 30 reps [...]
3/14/2023
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 [...]
3/13/2023
Strength A1 - Sumo Deadlift -Build to a heavy 5, then repeat the weight 2-3x A2 - Straight leg hip abduction - 3 x 10 [...]
The week ahead.. March 12th
Hey Old Cityzens! I hope everyone had great weekend and remembered to change their clocks Saturday night/Sunday morning. Now to enjoy the darker mornings [...]
3/12/2023
REST DAY! Get outside and do something fun. Or just relax! And be sure to change your clocks - spring forward. Yes, it's still [...]
3/11/2023
Partner Workout 20 RFT 7/5 Calorie bike 3 Strict Chest to bar pull ups 1 Deadlift (225/155) P1 completes all 3 movements while P2 rests. [...]
3/10/2023
Strength A1 - Incline DB Bench press 8-8-8-8-8 A2 - Gorilla Rows - 3 x 8/arm Workout 5 RFT 7 Devil’s Press (50/35) 35 [...]