Blog2018-09-09T03:04:43+00:00

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WOD

082825

Core Strength A1 Landmine Rotation 3x20 (70/50) A2 Tall Kneeling Pallof Press 3x12 reps - hold press for 2s (black or red band) WOD 5 Rounds Run 800m/Row 1k* 12 Toes to Bar *5th Round [...]

082725

Chief Stuff 3.0 A1 Power Clean 2-2-2... 10 Minutes to Build to Working Weight WOD EMOM 32 (8 Rounds of 4 Minutes) 1 3 Power Clean (185/135) 2 10 Wall Balls (20/14) 3 Double Push-Up [...]

082625

Skill/Strength A1 Chest to Wall Handstand Hold 4x30-60s* *score is accumulated time **progress to feet switches or partner-assisted free standing A2 Wide Grip Pull-Up 4xMax Effort If less than 5 -> Max Effort + Negatives [...]

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DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent Over Row 4x12

The Week Ahead – 8/25/25

Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor Day itself... next Monday. Stay tuned, we might pivot to [...]

082325

Core Strength EMOM 9 1 - 12 DB Straight Arm Side Plank Pulse (20/10) 2 - 12 DB Straight Arm Side Plank Pulse 3 - 15 Band Anchored Leg Raise Partner WOD You Go I [...]

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