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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 [...]
The week ahead.. December 11th
Hey Old Cityzens! I hope everyone had great weekend and is in full holiday mode! Shopping done or just starting? Gift cards or something small and personal? Wreath or candles for decoration in the [...]
WOD
052825
STRENGTH A1 Single Arm KB Bench Press 4x5/arm A2 Power Clean Practice 2-2-2-2 Build to working weight for WOD WOD 8 Rounds 2 Power Clean (185/125) 4 Strict Chin Up 8 Wall Balls (20/14) rest [...]
052725
Strength A1 Sumo Deadlift 4x8 A2 Banded Kneeling Hip Extension 3x20 (green) WOD 40-30-20-10 Double Unders AbMat Sit-Up KB Swings (53/35)
052625
HERO WOD Murph Time - MinuteSecond For Time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run *If you've got a twenty pound vest or body armor, wear it.
052425
Strength A1 Half Kneeling Landmine Press 4x5/arm A2 Powell Raise 4x8/arm Partner WOD You Go I Go 8 Minute AMRAP 10 Wall Balls (20/14) 3 50" Shuttle Run Rest 2 Minutes 8 Minute AMRAP 3 [...]
052325
STRENGTH A1 Overhead Squat 5-5-5 A2 Sotts Press 3x5* *empty bar/minimal weight/scale to seated on bench WOD E2MOM 24 (12 Rounds) 3 Snatch (155/105) 8 Over the Bar Burpee
052225
Core Strength EMOM 9 1 - 1x15 Band Anchored Leg Raise 2 - 1x15 KB Half Kneeling Wood-Chop (26/18) 3 - 1x15 KB Half Kneeling Wood-Chop WOD AMRAP 22 40 Double Unders 20 Ring Rows [...]
PREPARING YOU FOR LIFE
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