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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 [...]
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 [...]
WOD
070825
Core Strength A1 Bench Hip Flexor Sit-Up 3x10/Leg A2 Superman Swimmer 3x15 WOD 3 Rounds Row 1k 20 Renegade Rows (2x50/2x35) 20 Alternating Single Leg V-Ups --- Beach Muscles EMOM 9 1 - 1x15 Bench [...]
070725
Strength/Skill A1 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict 4x5 @ 5s Negative 4x8+ @ Band A2 Headstand Tuck (Kipping Handstand Push-Up Practice) 4x5-10* *If easy, can try straight legs) WOD Diane-Prep 4 Rounds [...]
070225
STRENGTH A1 E2.5MOM x 7 Rounds (17.5 Minutes) 2 Back Squat (Heavy) 4 Seated Box Jump (30"/24") B1 Barbell Pendlay Row 4x10 (155/105) B2 KB Front Rack Lateral Step Up 4x6/Leg (1x53/1x35) [...]
070125
Strength A1 Turkish Get Up 2-2-1-1/side WOD "Lynne" 5 Rounds of 4 Minutes 1 Set Max Effort Bench Press (165/105)* 1 Set Max Effort Pull-Ups** rest remainder of time *Choose bench weight that allows for [...]
063025
Core Strength EMOM 9 1 - 1x20 Bear KB Drag Through (35/26) 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Straight Arm Side Plank Pulse WOD 12 Rounds for Time 2 Power [...]
062825
Skill/Strength A1 Chest to Wall Handstand Hold 4xMax Effort or Accumulate 2 Minutes A2 Tall Kneeling Band Pass Through 4x8 Partner WOD You Go I Go 4 Rounds of 4 Minutes Work/1 Min Rest [...]
PREPARING YOU FOR LIFE
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