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 [...]
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wOD "Artie" (Old City Benchmark 25.2) AMRAP 20 5 Pull-Up 10 Push-Up 15 Air Squat 5 Pull-Up 10 Thruster (95/65) Mobility A1 Banded Couch Stretch [...]
071225
Strength/Core A1 KB Suitcase DL 3x12/side (1x70/1x53) A2 Landmine Twist 3x20 (65/50) Partner WOD You Go I Go - Divide However 3 Rounds for Time [...]
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STRENGTH A1 Back Squat E2.5MOM x 6 3 Back Squat (heavy) 4 Seated Box Jump B1 Half Kneeling Landmine Press 4x5/arm (90/55) B2 Barbell Pendlay [...]
071025
STRENGTH A1 Bench Press 4x8 A2 Powell Raise 4x10/arm WOD 3 Rounds 40 Double Unders 20 DB Reverse Lunge (2x50/2x35) 10 Double Push-Up Burpee 13 [...]
070925
STRENGTH A1 - Turkish Get Up 2-2-1-1 WOD 8 Rounds 4 Thrusters (135/95) 8 Pull-Ups Run 100m Rest 1 Minute 22 minute cap [...]
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Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg [...]
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 [...]
070725
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* [...]
070225
STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB [...]