050825
Core Strength EMOM 9 1 1x15 Superman Pulse 2 1x12 Teapot (53/35) 3 1x12 Teapot (53/35) WOD AMRAP 19 20 DB Snatch (50/25) 20 Floor [...]
050725
WOD 3 Rounds Run 400m 3x 2 Handstand Push-Up 4 Strict Pull-Up 8 Goblet Squat (1x50/1x35) Finish with 400m Run
050625
STRENGTH A1 - Ring Push-Up 4x5 @ Weight A2 - DB Shoulder Rotation 4x10/arm (10/5) WOD 18-15-12-9-6-3 Toes to Bar 25 Double Unders [...]
050525
STRENGTH A1 Pause Overhead Squat 5-5-5 A2 Seated Barbell Sots Press 4x5 (15/PVC) WOD 5 Rounds 60s Work/60s Rest 3 Power Snatch (155/105) Max Burpee [...]
The Week Ahead – 5/5/25
Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work [...]
050325
Core Strength EMOM 9 1 30s+ Superman Hold 2 12 KB Teapot (44/35) 3 12 KB Teapot (44/35) Partner WOD You Go I Go 12 [...]
050225
E2MOM x 12 (24 Minutes) 1 Power Clean (165/115) 1 Squat Clean (165/115) 1 Shoulder to Overhead (165/115) 8 Over the Bar Burpee Arm Cash [...]
050125
STRENGTH A1 - Ring Push-Up 4x5 @ Weight or 4x5+ @ Strict or 4x8+ @ Band A2 KB Pullover 4x12 (53/35) WOD AMRAP 24 19 [...]
043025
Double Strength A1 Deadlift 8-8-5-5 A2 Strict Press 8-8-5-5 B1 Barbell Good Morning 4x8 (115/75) B2 Yates Row 4x6
042925
Strength/Skill A1 Kipping Handstand Push-Up 4xMax Effort or Box Handstand Push-Up 4x5 or Banded Down Dog Push-Up 4x8 A2 Wide Grip Pull-Up 4x5 @ Weight [...]