101425
Strength A1 KB Windmill 4x8/Arm (53/35) A2 KB Pullover 4x10 WOD 4 Rounds for Time Run 800m 15 Toes to Bar 3 Wall Walk
The Week Ahead – 10/13/25
Team, Happy Sunday Night/ Monday, I hope the weekend was excellent. The Week Ahead: Monday - Strength is close grip pause floor Press. It's paired [...]
101325
Strength A1 Narrow Grip Pause Floor Press 4x5* *pause 1s on floor A2 DB External Rotation 4x10/Arm WOD 4 Rounds 10 Barbell Pendlay Row (135/95) [...]
101125
Partner WOD You Go I Go (Divide However) 2 Rounds 16 Hang Power Clean (165/115) 50 Banded Leg Raise 75/60 Cal Assault Bike 50 Bench [...]
100825
DOUBLE STRENGTH A1 Back Squat (2) 5-5-5-5 A2 Half Kneeling Medicine Ball Throw (2) 4x8 B1 Bench Press (4) 5-3-1-1 B2 KB Pendlay Row (1) [...]
100725
STRENGTH A1 Strict Press (2) 4x5* *from floor A2 Weighted Pull-Up (*) 3-3-1-1 or 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band WOD [...]
100625
STRENGTH A1 Power Position Power Clean 3-3-3* *10 Minutes Build to WOD Weight WOD 10 Rounds for Time 2 Power Clean (205/135)* 6 DB Snatch [...]
The Week Ahead – 10/5/25…
Team, Friends, Old Cityzens, Don't forget to sign up for Battle of the Classes 2.0 on Saturday 10/18. There's a sign up sheet up front [...]
100425
Partner WOD You Go I Go AMRAP 22 8 Rounds (4 Each) 8 Side Shuffle Run 100m then 8 Rounds (4 Each) 5 Front Squat [...]
100325
STRENGTH A1 Core Strength EMOM 9 1 - 12 Superman Swimmer 2 - 12 Z Plate Front Raise 3 - 12 Plate Hold Leg Raise [...]