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The Week Ahead – 08/11/25
Team, Friends, Old Cityzens, The Week Ahead: Monday - Core Strength first, including the beloved Straight Arm Side Plank Pulse. But a new version since you guys are getting good... hold a DB on the [...]
The Week Ahead – 08/04/25
Team, Friends, Old Cityzens, And so it's August... if it weren't for the unforgiving mosquitoes and merely half full splash parks I wouldn't believe it. But, for those of us enjoying Summer city life, we've [...]
The Week Ahead – 7/27/25
Team, Happy almost August. I hope everyone is enjoying the programming. Some thoughts on the Week Ahead: Monday - I think this is the hardest day this week. Bench Press and a different variation on [...]
The Week Ahead – 7/21/25
Team, Friends, Old Cityzens, The week ahead: Monday - Second time through Power Clean + Front Squat complex for strength. This time it's TWO reps instead of THREE, so hopefully we can go a tad [...]
The Week Ahead – 7/14/25…
Team, Friends, Old Cityzens, We hope everyone is loving life and bearing the heat well. The Week Ahead: Monday - We kick off the week with a benchmark, "Artie." It's a spin on Cindy that [...]
The Week Ahead – 07/07/25
Team, Friends, Old Cityzens, We hope everyone is feeling good after the long weekend! Although with the heat it's tough to feel totally recovered (I think so, anyway). The week ahead: Monday - Weighted Chins [...]
WOD
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Strength/Skill A1 Hang Power Clean 3-3-2-2...* *Build to WOD Weight WOD E3MOM x 8 (24 Minutes) 3 Power Clean (185/125) Run 200m
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Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box Jump (24""/20"") 25 Double Unders
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A1 Back Squat 6-6-6-6 A2 Underhand Med Ball Throw 4x5/Side B1 Bench Press 5-5-5-5 B2 KB Pendlay Row 4x10
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A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM x 6 2 Pause Pistol/leg WOD 2 Rounds for Time [...]
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Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time 3 Deadlift (275/185) 6 Burpee Pull-Up Rest 60s
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Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds (6 Each) 25" Walking Lunge (2x50/2x35) 5 Double Push-Up Burpee [...]
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