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The week ahead.. April 11th
Hey Old Cityzens! I hope everyone had great weekend and got outside to enjoy some fresh air. I’m really allergic to pollen, but I feel this Spring will be breathtaking. March Music Madness Thanks to [...]
The week ahead.. April 4th
Hey Old Cityzens! How can you tell the weather’s getting warmer? There’s a spring in people’s step. Short post today because everything was in the newsletter.. Speaking of newsletter... April Newsletter Did you get [...]
The week ahead.. March 28th
Hey Old Cityzens! Congrats to all our runners that took part in the Rock and Roll Half Marathon this past Saturday. We had a strong showing from Ken K, Sherry Y, Nikki D, Ryan [...]
The week ahead.. March 21st
Hey Old Cityzens! Happy Spring! Finally! Get outside and enjoy that fresh air, the cherry blossoms, and all that pollen. -Y'know what the tree says to Spring? What a re-leaf! -Y'know why the flower [...]
The week ahead.. March 14th
Hey Old Cityzens! What a crazy weekend, eh?? Such weird weather on Saturday! If you ever find yourself feeling cold, just stand in a corner - it's 90 degrees. *Yeah, I've used that one [...]
The week ahead.. March 7th
Hey Old Cityzens! Week 2 of the Open - done! What do you think is coming up this week? Double unders? Thrusters? Pull ups/toes to bar/muscle ups.. or maybe all three of those in [...]
WOD
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STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - Barbell Pendlay Row 4x10
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STENGTH Core Strength A1 - Landmine Rotation 3x20 A2 - KB Pullover Straight Leg Raise 3x15 (35/26) WOD 10 Rounds 2 Handstand Push-Up 4 Deadlift (225/155) Run 200m
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WOD AMRAP 22 24 Box Jumps (24"/20") 18 Burpees 12 Toes to Bar
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STRENGTH A1 - Tall Snatch + OHS 3x3* *Empty bar or minimal weight A2 - Strict Chest to Bar Chin-Up 4x3-5 @ Weight 4x3-5 @ Bodyweight 4x3=5 @ Strict Chin-Up 3x5+ @ Chin Up Negative/Practice/Band [...]
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STRENGTH A1 - Ring Dip 4x5 @ Weight 4x5 @ Strict Bodyweight 4x5+ @ Matador Strict 4x5 @ Matador Negative A2 - DB Bent Over Row 4x10/Arm STRENGTH EMOM 16 1 - 15/12 Cal Bike [...]
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Arm Strength A1 Barbell Curl 4x10 (55/35) A2 KB Pullover 4x10 (53/35) Partner WOD You Go I Go 20 Rounds (10 Each) 1 Wall Walk 3 Hang Power Clean (155/105) 6 Box Jump 9 Sit-Ups [...]
PREPARING YOU FOR LIFE
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