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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 [...]
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 [...]
WOD
060925
Gymnastics Strength A1 DB/Parallette Box Handstand Push-Up 4x5-8 *Use 2 DB as "low" paralettes *Start at 20", then go higher *Scale to down-dog/banded down-dog handstand push-up A2 Max Effort Strict Chin-Up 4xME *scale to band [...]
060725
Partner WOD You Go I GO Divide However, But Straight Through 100 KB Front Rack Step Up (1x53/1x35)(24"/20") Run 1000m (5x100m each) 100 DB Floor Press (2x50/2x35) Run 1000m (5x100m each) 100 Wall Balls (20/14) [...]
060625
Strength/Mobility A1 Overhead Squat 5-5-5 A2 Band Pass-Through 3x10 WOD E2MOM 24 (12 rounds) 2 Power Snatch (155/105) 4 Toes to Bar 4 Burpee Box Jump (30"/24")
060525
Strength A1 Bulgarian Split Squat 8-8-5-5 A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band EMOM 12 1 - 1x5 Strict Press (115/75) 2 - 1x12 KB [...]
060425
Core Strength EMOM 9 1 - 1x45s Med Ball Deadbug Squeeze 2 - 1x12 KB Teapot (53/35) 3 - 1x12 KB Teapot (53/35) WOD AMRAP 16 3 Deadlift (275/185) 8 Hand Release Push-Ups 15 Air [...]
060325
Strength A1 Back Squat 5-5-5-5 WOD 4 Rounds 2 Minutes Work/ 2 Minutes Rest 15/12 Cal Assault Bike Max Effort Wall Walk in Time Remaining
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