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The week ahead… February 12th
Hey Old Cityzens! Happy Superb Owl Sunday! I hope everyone had great weekend and is currently enjoy the game right now, or doing something else enjoyable. We've got a fun week ahead with a [...]
The week ahead.. February 5th
Hey Old Cityzens! I hope everyone had great weekend and knew what to do with themselves without any football on TV!! February Newsletter Check your inbox on February 1st for the February newsletter. If [...]
The week ahead.. January 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed sometime outside even if it wasn't as warm as Thursday. And if you're a football fan, I hope your team won.* *This is [...]
The week ahead.. January 22nd
Hey Old Cityzens! I hope everyone had great weekend. How 'bout them Lions! #AllGrit Congrats and 'maybe next year' to other sportsball fans. Even if you aren't into football, I hope you're into competing [...]
The week ahead.. January 15th
Hey Old Cityzens! I hope everyone had great weekend, watched some sports ball!, and enjoyed the *little* bit of a snow storm we got on Sunday. Will we get more this week or will [...]
The week ahead.. January 8th
Hey Old Cityzens! Happy 2nd week of 2024! I hope everyone had great weekend and enjoyed their first week back in the gym. Now that you've dusted off the cobwebs, let's start thinking about [...]
WOD
040925
Strength A1 - Barbell RDL 4x10 A2 - Weighted Narrow Grip Chin-Up 4x5 @ Weight OR 4x5+ @ Strict Bodyweight 4x5 @ 5s negatives 4x8+ @ banded B1 - Barbell Reverse Lunge 4x14 (7/leg) B2 [...]
040825
Snatch Warm-Up A1 - Tall Snatch 3x3* *Empty Bar/Minimal Weight A2 - Overhead Squat 3x8* *Empty Bar/Minimal Weight WOD 12 Rounds 2 Power Snatch (135/95) 3 Box Jump (30"/24") Run 100m
040725
STRENGTH A1 - Bench Press 5-5-5-5 A2 - Yates Row 4x10 WOD Accumulate 4 Minutes of Dead Hang When you drop: 50 Double Unders 20 V-Up 15 Minute Cap
040525
Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher (2x30/2x20) 2 - 1x12 Drag Curl (2x30/2x20) 3 - 1x12 Seated DB Lateral Raise (2x15/2x10) Partner WOD You Go I Go 25 Minute AMRAP 30 [...]
040425
STRENGTH Core Strength EMOM 9 1 - 1x20 DB Plank Drag Through (1x35/1x25) 2 - 1x12 Band Side Plank Row (red) 3 - 1x12 Band Side Plank Row (red) WOD AMRAP 20 3 Wall Walk [...]
040325
STRENGTH A1 - Thruster 4x5 (135+/95+) *from the floor A2 - Weighted Narrow Grip Chin Up 4x5 @ weight 4x5+ @ strict 4x5 @ negatives B2 - 100m Farmer's Carry (70/44) 4 sets as heavy [...]
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