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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 [...]
The week ahead.. January 1st
Hey Old Cityzens! I hope everyone had a great week and weekend and holiday break. Maybe you traveled or stayed close by, but I hope you got to spend some quality time with friends [...]
The week ahead.. December 25th
Hey Old Cityzens! I hope everyone is enjoying time with friends and family this weekend. This has been a busy month with the final build up to our 1 rep max testing on the [...]
The week ahead.. December 18th
Hey Old Cityzens! I hope everyone had great weekend and is ready to lift HEAVY this week! We've got a full line up with 1 rep max testing Monday, Tuesday, and Wednesday. Make sure [...]
WOD
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WOD 25 Minute AMRAP Buy In: 30 Burpees 50 Double Unders 20 KB Overhead Lunge (1x53/1x35)(10/arm) 30 Cal Row 15 Toes to Bar MOBILITY Mobility A1 A2
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Strength A1 - Chest to Wall Handstand Hold 4xMax Effort A2 - Barbell Good Morning 4x8* (95/65) *Hold bottom for 5s, stretch! WOD 10 Rounds 5 Pull-Up 3 Thrusters (135/95) 1 Wall Walk [...]
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STRENGTH A1 - E2MOM x 7 (14 Minutes Total) Barbell Complex 2-2-2-2-1-1-1 Clean and Jerk B1 - Front Squat 4x5 B2 - DB Bent Over Row 4x10/Arm
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Partner WOD EMOM 20 Alternate Rounds (10 each) 3 Hang Power Clean (155/105) 6 Side Shuffle 9 Push-Up Max Effort Burpees *score is total burpees Arm Strength EMOM 9 1 - 1x12 DB Skull Crusher [...]
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WOD 4 Rounds for Time 21 DB Deadlift (2x50/2x35) 15 Pull-Ups 9 DB Front Squat (2x50/2x35) Shoulder Prehab A1 - DB Trap-3 3x10 (10/5) A2 - Half Kneeling Band T-Spine Rotation 3x10/side [...]
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Core Strength EMOM 9 1 - 1x15 PVC Pull-Up 2 - 1x12 Straight Arm Side Plank Pulse* 3 - 1x12 Straight Arm Side Plank Pulse* *Easy? Add DB to hips WOD 3 Rounds for Time [...]
PREPARING YOU FOR LIFE
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