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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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Partner WOD You Go I Go 8 Rounds (4 Each) 5 DB Clean and Overhead (2x50/2x35) 8 Side Shuffle then 8 Rounds (4 Each) DB Thruster (2x50/2x35) 20 Double Unders then 8 Rounds (4 Each) [...]
081525
DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted Pull-Up 3-3-1-1 4x5+ @ Strict BW 4x5 @ 5s Negatives [...]
081425
STRENGTH A1 Half Kneeling Landmine Press 4x8/Arm A2 KB Pullover 4x12 (53/35) WOD AMRAP 20 Run 400m 12 Toes to Bar 16 Renegade Rows (2x50/2x35)
081225
STRENGTH A1 Power Position Power Clean 10 Minutes Build Towards WOD Weight 2-2-1-1 WOD Chief Stuff 1.0 6 Rounds 2 Minutes AMRAP/1 Minute Rest 1 Power Clean (185/135) 5 Push-Up 6 KB Front Rack Squat [...]
081225
Gymnastics Things A1 Ring Push-Up 8-8-5-5 A2 Seated DB External Rotation 4x10/Arm (10/5) WOD 5 Rounds for Time 3 Wall Walk 4 Push Press (135/95) 5 Strict Chin Ups 10 Box Jump (24"/20") [...]
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Core Strength EMOM 9 1 1x12 DB Straight Arm Side Plank (20/15) 2 1x12 DB Straight Arm Side Plank 3 1x15 Superman Swimmer WOD 3 Rounds of 9 Minutes Row 1k 15 Over the Rower [...]
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