The Week of 7/1…
I hope everyone enjoyed the slightly different take on programming last week. This week features many of the same areas of focus, but includes a [...]
070124
Strength Back Squat 4x3 @ 90% WOD 5 Rounds for Time 5 Power Clean (135/95) 10 Box Jump Over (24/20)
062924
Strength EMOM 9 1 - Max Effort Chest to Wall Handstand Hold 2 - Straight Arm Side Plank Pulse 1x10 3 - Straight Arm Side [...]
062824
Front Squat Mobility 2 Easy Rounds 1x60s Butcher Block Stretch 1x60s Paleo Chair 1x15 Crossover Symmetry Face Pulls WOD AMRAP 17 5 Front Squat (135/95) [...]
062724
A1 - Bulgarian Split Squat 4x8/leg A2 - Chin-Up Work: -4x5 w/weight -5x Max Effort Strict Chin Ups -- Accumulate 20+ over all sets -4x3-5 [...]
062624
15 Rounds for Time 2 Shoulder to Overhead (155/105) 3 Burpee Pull-Up Run 100m *35 Minute Cap* *The idea here is HARD, but LOW Rep [...]
Week of 6/24/24
Hey Old Cityzens! Better late than never! But we're back... Old City has new hands behind the programming wheel, but they are experienced hands! [...]
062524
Strength A1 - Bench Press 5-5-5 A2 - Single Arm Dumbbell Bent Over Row 3x10/Arm WOD 4 Rounds 3 Minutes Work/3 Minutes Rest Row 500m [...]
6/24/2024
Back Squat 5-5-5 WOD 8 Rounds 10 Toes to Bar 10 Wall Balls (20/14) *If you break on 10 consecutive Wall balls -> 3 [...]
6/23/2024
REST DAY! Get outside and do something fun. Or just relax! **Yoga is on hold until August** See you tomorrow!