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The week ahead.. December 5th
Hey Old Cityzens! I hope everyone had great weekend in and out of the gym. I was busy getting ready for Christmas.. starting some shopping, and getting a Christmas tree. What do you call [...]
The week ahead.. November 28th
Hey Old Cityzens! I hope everyone had great long, holiday weekend. I don't know about you, but I could use another day off! Holiday Party Mark your calendars for Saturday, December 17th at 7apm [...]
The week ahead.. November 21st
Hey Old Cityzens! I hope everyone had great weekend. And is looking forward to spending some extra time with family and friends this week and coming weekend. What's your favorite Thanksgiving food? Is it [...]
The week ahead.. November 14th
Hey Old Cityzens! I hope everyone had great weekend. Looks like Fall is finally rolling in, so we've officially left the warm weather back in October. Speaking of last month.. why is it so [...]
The week ahead.. November 7th
Hey Old Cityzens! I hope everyone had great weekend. So much happened in sports! The Astors won the World Series.. but I like to think of it as Bryce Harper losing. Ovi set the [...]
The week ahead.. October 31st
Hey Old Cityzens! I hope everyone had great weekend and is ready for the week. So much celebrating this week of Halloween, Samhain, All Saints Day, Day of the Dead, All Souls Day... and [...]
WOD
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STRENGTH A1 - Tall Snatch 4x2-3* *Empty Bar or Minimal Weight B1 E2MOM x 7 2x Power Snatch + OH WOD 30-20-10 Box Step Up (1x50/1x35)(24"/20") Ring Rows
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EMOM Core Work EMOM 9 1 - 1x12 Straight Arm Side Plank Pulse 2 - 1x12 Straight Arm Side Plank Pulse 3 - 1x12 Anchored Leg Raise WOD "Lynne" 5 Rounds of 4 Minutes 1 [...]
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Core EMOM 1 - 1x12 Side Plank Rotation 2 - 1x12 Side Plank Rotation 3 - 1x5 Kneeling T-Bridge Reach (5s Hold) Partner WOD You Go I Go 6 Rounds (3 Each) 8 Box Jump [...]
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STRENGTH A1 - Back Squat 4x5 A2 - Single Leg BK Calf Raise 4x10/Leg WOD 3 Rounds 3 Minutes Work/3 Minutes Rest Row 500m Time Remaining: Max Effort Burpee to Single Arm DB Clean [...]
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WOD Nate-Ish 10 Rounds 2 Bar Muscle Up* 4 Handstand Push-Up 8 KB Swing (70/53) *Scale to 1 MU rep, 2 to 4 Strict Pull-Ups, 5 Banded Pull-Ups
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STRENGTH A1 - Bench Press 4x6 A2 - Tricep Kickback 4x10/Arm WOD AMRAP 14 20 Single Arm KB Front Squat 30 Alternating V-Up 40 Double Unders
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