062625
STRENGTH A1 Front Squat 5-5-5-5 A2 Deficit (DB) Box Handstand Push-Up 4x5 *start at 20" then go higher *scale to DB Down-Dog Push-Up or Banded [...]
062525
STRENGTH A1 - Turkish Get Up 3-3-2-2-1/side A2 - DB Supinating Bent Over Row 4x15/arm WOD AMRAP 15 8 Toes to Bar 6 Burpee Box [...]
062425
Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace" 30 Clean and Jerks for Time (135/95)
062325
Strength A1 Snatch Grip DL 5-5-3-3 A2 Straight Arm Side Plank 4x12/Side WOD For Time Accumulate 4 Minutes of Wall Sit When you break: 5 [...]
The Week Ahead – 06/23/25
Team, Friends, Old Cityzens, A quick note on Summer running, especially with record heat this week. Old City's programming will not omit running during the [...]
062125
Arm Strength EMOM 9 - 30s Work/30s Rest 1 - Max Effort Bench Dip 2 - Max Effort Reverse Barbell Curl 3 - Max Effort [...]
062025
Strength A1 Clean and Jerk 4-4-2-2 WOD "Grace Stuff" 3 Rounds 10 Clean and Jerk (135/95) Run 200m Rest 90s
061925
WOD 5 Rounds Row 40 Cal/32 Cal 40 Double Unders 20 DB Anchored AbMat Sit-Ups
061825
Strength A1 Deficit (DB) Box Handstand Push-Up 4x5 A2 Powell Raise 4x10/arm Old City Benchmark 25.1 AMRAP 20 20 DB Snatch (1x50/1x35) 20 DB Floor [...]
061725
Double Strength A1 Front Squat 5-5-5-5 A2 KB Pullover 4x12 (53/35) B1 Lateral KB Front Rack Step Up 4x6/Leg (24"/20")(1x53/1x35) B2 Weighted Pull-Up 4x5 @ [...]