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The Week Ahead – 06/23/25
Team, Friends, Old Cityzens, A quick note on Summer running, especially with record heat this week. Old City's programming will not omit running during the summer. We may keep the distances shorter, but we will [...]
The Week Ahead – 6/16/25
Team, Friends, Old Cityzens, I'm feeling a bit sentimental on my second Fathers' Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class [...]
The Week Ahead – 6/9/25
Team, As mentioned in the newsletter, we'll dabble with adding in more benchmark workouts. We also plan to practice them a bit... June features Grace, and this week we start commence a few Grace-adjacent workouts [...]
The Week Ahead – 06/02/25
Team, the week ahead: Monday - Floor Press and Bent Over Row to start, followed by a 9-15 minute WOD in the spirit of Jackie. Sprint right through box jumps, pull-ups, and row. Tuesday - [...]
The Week Ahead – 5/26/25
Friends, we hope everyone had a great weekend, and hopefully a long weekend! Holiday weekends are always a great chance to reflect and practice gratitude... speaking for myself, it's very easy to get stuck in [...]
The Week Ahead – 5/19/25
Team, Friends, Hope we're all feeling strong. In case you forgot, I doubt you did, next Monday the 26th is Memorial Day Murph. 8 AM and 10 AM. A few sodas and snacks when the [...]
WOD
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WOD 2 Rounds Run 800m Row 1k Then 4 Rounds 3 Wall Walk 20 DB Anchored AbMat Sit-Ups *26 minute cap Friday Muscles A1 Ring Curl 3x12 A2 KB Pullover Leg Raise 3x12 (44/26)
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DOUBLE STRENGTH A1 Bulgarian Split Squat (1) 4x8/Leg* *plate/low box A2 Weighted Matador Dip (1) 8-8-6-6 B1 Barbell RDL (1) 4x8 B2 Australian Row (1) 4x10* *1 pause at top
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STRENGTH A1 Weighted Pull-Up 3-3-1-1 or 4x5 @ Strict Bodyweight 4x5 @ 5s Negatives 4x8+ @ Band A2 Power Position Power Snatch 3-3-2-2-1 WOD 3 Rounds 3 Minutes Work/1 Minute Rest AMRAP 12 Alternating DB [...]
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STRENGTH A1 Back Squat (2) 10-10-8-8 A2 90/90 Switch w/ Rotation 2x10 (5/side) then Lateral Monster Walk 2x40 steps (20 each direction) WOD 5 Rounds for Time Accumulate 1 Minute Bent Arm Plank 16 KB [...]
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STRENGTH A1 Bench Press (3) 5-5-3-3 A2 Kickstand Rotational Row (1) (Lawnmowers)* 3x12/Arm WOD Open 13.2 AMRAP 10 5 Shoulder to Overhead (115/85) 10 Deadlift (115/85) 15 Box Jump (24"/20")
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Partner WOD You Go I Go 12 Rounds (6 Each) 3 Hang Power Clean (115/85) 4 Front Rack Lunge (115/85) 3 Shoulder to Overhead (115/85) 20 Lateral Hops Over Bar then 12 Rounds (6 Each) [...]
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