072425
Core Strength A1 Landmine Twist 3x20 (70/55) A2 KB Suitcase March 3x30/Side (70/53) WOD AMRAP 21 500m Row / 30/24 Cal Bike* 15 Wall Balls [...]
072325
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 - Handstand Kick-Up 4x3-5* *Don't move [...]
072225
Strength A1 Bench Press 5-5-3-3 A2 Barbell Pendlay Row 4x5 WOD 40-30-20-10 Double Unders AbMat Sit-Ups Double Unders Walking Lunges
072125
Strength A1 Power Clean + Front Squat 5x2 (Power Clean, Front Squat, PC, FS) WOD 3 Rounds for Time Run 400m 20 DB Snatch (50/35) [...]
The Week Ahead – 7/21/25
Team, Friends, Old Cityzens, The week ahead: Monday - Second time through Power Clean + Front Squat complex for strength. This time it's TWO reps [...]
071925
Strength A1 Half Kneeling Landmine Press 4x8/Arm A2 DB Bent Over Row 4x12/Arm Partner WOD You Go I Go 18 Rounds (9 Each) 8 DB [...]
071825
WOD For Time: For Time 1000m Row 40 Walking Lunge 20 Toes to Bar 60/45 Cal Bike 40 Walking Lunges 20 Toes to Bar 150 [...]
071725
Skill/Strength A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band A2 Headstand Tuck OR Leg Lift 4x5-10 [...]
071625
Double Strength A1 Power Clean + Front Squat 5x3 (Power Clean, Front Squat, PC, FS, PC, FS) B1 Bench Press 4x6 B2 Pendlay Row 4x10 [...]
071525
Core Strength A1 Single Leg Hip Flexor Sit-Up 3x8/side A2 Superman Swimmer 3x15 WOD 8 Rounds for Time 1 Turkish Get-Up (53/35)(L or R) 15 [...]