112225
Partner WOD You Go I Go Divide However, But Evenly 3 Rounds 40 DB Snatch (1x50/1x35) 40 Floor Press (2x50/2x35) 500 ft Shuttle Run* 40 [...]
112125
Strength/Skill A1 Hang Power Clean 3-3-2-2...* *Build to WOD Weight WOD E3MOM x 8 (24 Minutes) 3 Power Clean (185/125) Run 200m
112025
Core Strength A1 Landmine Twist 4x20 (60/45) A2 KB Suitcase March 4x30 Steps/Side (70/53) WOD AMRAP 15 3 Wall Walk 6 Strict Chin-Up 10 Box [...]
111925
A1 Back Squat 6-6-6-6 A2 Underhand Med Ball Throw 4x5/Side B1 Bench Press 5-5-5-5 B2 KB Pendlay Row 4x10
111825
A1 Pistol Negative 3x2/leg* @ 5s *all one leg, then the other. go lower and lower, measure depth **use wedge and plate counterbalance B1 E2MOM [...]
The Week Ahead – 11/17/25…
Friends, Old Cityzens, The Week Ahead: Monday - My kind of day... Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 [...]
111725
Strength A1 Weighted Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 KB Pullover 4x10 WOD 5 Rounds for Time [...]
111525
Partner WOD You Go I Go 12 Rounds (6 Each) 2 Hang Power Clean (155/105) 2 Shoulder to Overhead (155/105) Run 100m Then 12 Rounds [...]
111425
Skill/Strength A1 Handstand Kick-Up 4x5* *Hold top for 5s, keep hands in place A2 Weighted Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict BW [...]