122025
Skill/Strength A1 HS Kick Up Drill 4x5* *Hold top for 5s **Start on wall, progress to partner assisted freestanding A2 Band Anchored Leg Raise 4x15 [...]
121925
DOUBLE IN STRENGTH A1 Bulgarian Split Squat 4x6/Leg A2 Weighted Rotating Ring Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ Bar Chin Up Negative [...]
121825
STRENGTH A1 Bench Press 10-8-5-5 A2 Barbell Curl 4x10 WOD 3 Rounds Run 400m 16 DB Snatch (50/35)
The Week Ahead – 12/15/25…
Team, Friends, Old Cityzens, It is cold and everyone I know is sick. Don't let it get to you: show up to the gym and [...]
121325
Strength A1 Bench Press 10-8-5-5 A2 DB Powell Raise 3x10/Arm (15/10) Partner WOD You Go I Go 16 Rounds (8 Each) 10 KB Reverse Lunge [...]
121125
DOUBLE STRENGTH A1 Front Squat (2) 5-5-5-5 A2 Landmine Twist 4x20 B1 KB Z-Press (2) 4x8 B2 - Yates Row (1) 4x12 [...]
121225
WOD AMRAP 20 3 Hang Power Snatch (115/85) 8 Toes to Bar Run 100m
121025
STRENGTH A1 Hang Power Clean + Jerk 3-3-2-2-1 WOD 10-8-6-4-2 Deadlift (225/155) DB Push Press(50/35)
120925
Core Strength EMOM 9 1 - 20 DB Glute Bridge (50/35) 2 - 30 Heel Taps 3 - 15 Superman Swimmer WOD Ghost 5 Rounds [...]
120825
STRENGTH A1 Pistol Negative 3x3/leg* *5s descent. Measure depth, go lower and lower A2 Weighted Pull-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD [...]