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The week ahead.. May 6th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed either the Kentucky Derby on Saturday or Cinco de Mayo on Sunday. Speaking of horses, a horse walks into a bar. The barman [...]
The week ahead.. April 29th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed False Spring #2. Or is it actually here? Or did we skip right to summer? I can't keep track! We're wrapping up the [...]
The week ahead.. April 22nd
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside I made it over to the NE Library on Friday to watch a 7am member and his band perform. And [...]
The week ahead.. April 15th
Hey Old Cityzens! I hope everyone had great weekend and already filed their taxes. Why are accountants always tired after work? Because their job is so taxing. Weight Vests With Murph coming up next [...]
The week ahead.. April 8th
Hey Old Cityzens! I hope everyone had great weekend and enjoyed watching college basketball this weekend. Men's final is on Monday night at 9:20pm. Although it's on past your bedtime, who ya got winning?? [...]
The week ahead.. April 1st
Hey Old Cityzens! I hope everyone had great weekend and enjoyed some time outside. It's about that time where April showers bring May flowers.. and Mayflowers bring Pilgrims.. amirite?? April Newsletter Keep an eye [...]
WOD
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Technique/Mobility A1 Tall Clean 3x3* empty bar/minimal weight A2 Butcher Block 2x60s WOD Partner WOD You Go I Go 14 Rounds (7 Each) 16 Landmine Twist (55/45) 12 Wall Ball (20/14) 3 Power Clean (185/135) [...]
080125
WOD 2 Rounds Run 800m Row 1k Then 4 Rounds 3 Wall Walk 20 DB Anchored AbMat Sit-Ups *26 minute cap Friday Muscles A1 Ring Curl 3x12 A2 KB Pullover Leg Raise 3x12 (44/26)
073125
DOUBLE STRENGTH A1 Bulgarian Split Squat (1) 4x8/Leg* *plate/low box A2 Weighted Matador Dip (1) 8-8-6-6 B1 Barbell RDL (1) 4x8 B2 Australian Row (1) 4x10* *1 pause at top
073025
STRENGTH A1 Weighted Pull-Up 3-3-1-1 or 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 Power Position Power Snatch 3-3-2-2-1 WOD 3 Rounds 3 Minutes Work/1 Minute Rest AMRAP 12 Alternating DB [...]
072925
STRENGTH A1 Back Squat (2) 10-10-8-8 A2 90/90 Switch w/ Rotation 2x10 (5/side) then Lateral Monster Walk 2x40 steps (20 each direction) WOD 5 Rounds for Time Accumulate 1 Minute Bent Arm Plank 16 KB [...]
072825
STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Kickstand Rotational Row (1) (Lawnmowers)* 3x12/Arm WOD Open 13.2 AMRAP 10 5 Shoulder to Overhead (115/85) 10 Deadlift (115/85) 15 Box Jump (24"/20")
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