Blog2018-09-09T03:04:43+00:00

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The week ahead.. January 27th

Hey Old Cityzens! Oh, man! What a week! How are your shoulders and upper body feeling after last week? What a doozy, eh? I want to talk about the programming for a bit this [...]

WOD

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Core Strength 9 Minute EMOM 1 - Turkish Sit-Up - 1x8 2 - Turkish Sit-Up - 1x8 3 - Superman Hamstring Curl - 1x15 WOD KB Swing (53/35) 50-40-30-20-10 10 Push-Ups Run 200m [...]

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Core Strength EMOM 9 1 - Med Ball Deadbug Hold 1x45s 2 - Side Plank Rotation 1x15 3 - Side Plank Rotation 1x15 Partner WOD You Go I Go 6 Rounds (3 Each) 8 DBall [...]

081624

Strength A1 Back Squat 5-3-1-1-1 *Go heavy but keep form awesome. WOD 5 Rounds 2 Wall Walk 10 Jumping Lunges 15 Ring Row *12 minute Cap

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Strength Day (Mostly!) A1 8-10 Minutes working to a Moderate Weight Power Clean and Overhead B1 8 Rounds of 90s 3 Power Clean and Overhead rest remainder of 90s *Heavy but good form *Overhead is [...]

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Skill/Strengt A1 - Handstand Feet Switches 2xChest to Wall - 30s 2x Back 2 Wall - 30s A2 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict Tempo Bodyweight 4x8+ @ Band 4x5 @ 5s Negatives [...]

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Snatch Work A1 Barbell Overhead Squat 2x5 SLOW *Empty Bar A2 Foam Roll Upper Back 2x90s WOD 15 Rounds for Time 2 Power Snatch (135/95) 3 Burpee Box Jump Run 100m *30 minute cap [...]

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