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 [...]
The Week Ahead – 12/8/25…
Team, Friends, Old Cityzens, Hope everyone is enjoying the cold. Without the wind I like it a lot... but I like most every season! The [...]
120625
Strength A1 Bench Press 8-8-5-5 A2 Band Face Pull 3x10 Partner WOD You Go I Go (Divide however, but evenly) 3 Rounds 60 DB Snatch [...]
120525
WOD "Jerry" Run 1 mile 2000m Row Run 1 mile
120425
Strength A1 Pistol Negative 3x2-3/leg* *5s descent, go lower and lower **use to establish WOD scaling WOD EMOM 16 1 - 5 Pistol (L/R) 2 [...]
120325
STRENGTH A1 Hang Power Clean 3-3-2-2... *Build to WOD Weight WOD 5 Rounds for Time 3 Deadlift (275/185) 7 Box Jumps
120225
STRENGTH A1 KB Z Press 4x8 A2 Weighted Chin-Up 4x5 @ Weight or 4x5+ @ Strict Bodyweight WOD 4 Rounds for Time 3 Wall Walk [...]
The Week Ahead – 12/01/25…
We hope everyone had an amazing Thanksgiving. I try to remind myself that even though the travel is a pain in the ass, and I [...]
120125
Strength A1 Front Squat 5-5-5-5 A2 DB Bent Over Row 4x10/Arm WOD 8 Minute AMRAP 15 KB Swing 10 Wall Ball (20/14) [...]