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The week ahead.. January 29th
Hey Old Cityzens! Hope everyone had a greet weekend and are looking forward to more good things this week. This past Saturday we wrapped up our third workshop and second on Olympic lifting. Keep an [...]
Episode 4: Jazmyne McBride – a life of Gymnastics
Jazmyne McBride is Old City Gymnastics Head Coach. With an entire lifetime of gymnastics training under her belt, Jazmyne tells us what it's like to enter high-level gymnastics training as a kid. She explains what [...]
The week ahead.. January 22nd
Hey Old Cityzens! Couple quick reminders and I'll get you back to doing what you are doing tonight. 1. Put your 2018 goals on the board. Use the time before/after class to work towards them [...]
Episode 3 – Liam McLaughlin: Mindset, Positivity, and Performance
For those of you who don't know, our afternoon is losing a dear friend and an amazing #oldcityzen. Liam McLaughlin is leaving us for the brighter pastures of Dallas, TX. Before taking off, I wanted to [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope you had a great weekend. I have a lot of info for this week - JAM PACKED! - and want to get to it. First off - NORMAL SCHEDULE ON [...]
Episode 2 – Old City Strength Programming with Jen, Jason & Sean
We're back! Episode 2 features Old City's very own Coach Jason, Coach Jen, and Me (Sean!) This episode is all about strength. For those of you who want to get stronger, this episode will help [...]
WOD
5/20/2024
Workout 20 min AMRAP 8 Toes to bar 6 DB Thrusters (2-50/35) 4 Box step ups (20” - same DBs as thrusters) 200m run
5/19/2024
REST DAY! Get outside and do something fun. Or just relax! - Yoga at 10am. - **NO GAINZ CLUB THIS WEEK** See you tomorrow!
5/18/2024
Strength A1 - Front squats -4 x 4 @ 90% *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/17/2024
Workout 4 RFT 800m run 20 Pull ups 30 Push ups 40 Air squats *Parse out the reps however you want each round. *Vest optional
5/16/2024
Strength A1 - Deadlift -4 x 4 @ 90% *deadstop *Build up to 90% of your 1RM *Stay at that weight for 4 sets, completing 4 reps every set. *Rest at least 2 minutes between [...]
5/15/2024
Strength 1 A1 - Power clean - Build to a heavy 3 reps and repeat that weight 2-3 more times. A2 - Half kneeling landmine press -3 x 6/arm Strength 2 B - “Grace” For [...]
PREPARING YOU FOR LIFE
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