The Week Ahead 12/30/24
Old City Family, Happy Holidays and Happy New Year, Another short-ish week, be sure to check our Facebook group and our in-gym whiteboard for holiday [...]
123024
Strength A1 Barbell RDL 4x6 A2 Ring Dip 4x3-5 @ Weight 4xMax Effort Strict 4x5 Matador/Band/Negatives WOD EMOM 15 1 - 1x10 KB Front Squat [...]
122824
Hannukkah WOD 8 Rounds 8 Push-Ups 8 Wall Balls (20/14) 8 Knees to Elbow 8 Box Jumps (20"/14") 8 Burpees 8 KB Swings (70/53) 8 [...]
122724
Strength Day A1 Back Squat 4x5 A2 KB Pullover 4x12 B1 Barbell RDL 4x10 B2 Strict Chest to Bar Pull-Up 4xMax Effort 4xStrict Pull-Up Practice [...]
122624
Core Strength EMOM 9 1 - 1x10 Straight Arm Side Plank Pulse* 2 - 1x10 Straight Arm Side Plank Pulse 3 - 1x45s Med Ball [...]
122424
Strength A1 Bench Press 4x6 A2 DB Supinating Bent Over Row 4x10/Arm WOD 4 Rounds for Time Row 300m 20 KB Swings (1x53/1x35) Rest 90s
The Week Ahead 12/23/24…
Friends, The weeks with theme WODs are the hardest to program. Sure, the traditional holiday WODs and hero WODs are already written... work done, right? [...]
122324
Twelves Days of Christmas (Done as the song from the 1400s we all assuredly know) 1 100m Run 2 Burpees 3 Pull-Ups 4 Air Squats [...]
122124
Strength A1 - Push Press 4x5 A2 - Tricep Kickback 4x10/Arm Partner WOD You Go I Go 6 Rounds (3 Each) 10 Renegade Row (2x50/2x35) [...]
122024
STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - [...]