11/8/2022
Strength A1 - Back squat -Build to a Heavy 5, then repeat that same weight 2-3 more sets A2 - 90/90 Switches -3 x 8-10/total [...]
11/7/2022
Workout Old City Benchmark #4 20 min AMRAP 10 Sumo deadlift high pulls 10 Push press 10 Box jumps (24/20") **Compare to 8/29/22** Also check [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to [...]
11/6/2022
REST DAY! Get outside and do something fun. Or just relax! You're allowed to do nothing today! But make sure you 'fall back', and [...]
11/5/2022
Strength A1 - Bulgarian Split Squat -3 x 8/leg (use low boxes/45s) A2 - Side plank rotation -3 x 10/side Workout For time 1-2-3-4-5-6-7-8-9-10 DB [...]
11/4/2022
Workout 5 RFT 30 Double unders 10 Overhead squats (95/65) 3 min rest 1 round 50 Front squats (95/65) 150 Double unders **10 min cap [...]
11/3/2022
Strength A1 - Snatch Grip Deadlift -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Straight leg abduction -3 [...]
11/2/2022
Strength A1 - Hip Thrust -Build to a Heavy 10, then repeat that same weight 2-3 more sets A2 - Strict hanging knee raise -3 [...]
11/1/2022
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 [...]
10/31/2022
Strength A1 - Bench Press -Build to a Heavy 8, then repeat that same weight 2-3 more sets A2 - Single arm supinated bent over [...]