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The Week Ahead – 09/02/25
Team, Friends, Old Cityzens, Our coaches hope everyone had a restful Labor Day weekend. I read a thing the other week about people subconsciously getting competitive with their free time and vacations, and how it [...]
The Week Ahead – 081725
Friends, Team, Old Cityzens, Monday - Upper Body forward day. Strength is our 3rd time through Half Kneeling Landmine Press, paired with the top 5 all time strength exercise the DB Bent Over Row. WOD [...]
The Week Ahead – 08/11/25
Team, Friends, Old Cityzens, The Week Ahead: Monday - Core Strength first, including the beloved Straight Arm Side Plank Pulse. But a new version since you guys are getting good... hold a DB on the [...]
The Week Ahead – 08/04/25
Team, Friends, Old Cityzens, And so it's August... if it weren't for the unforgiving mosquitoes and merely half full splash parks I wouldn't believe it. But, for those of us enjoying Summer city life, we've [...]
The Week Ahead – 7/27/25
Team, Happy almost August. I hope everyone is enjoying the programming. Some thoughts on the Week Ahead: Monday - I think this is the hardest day this week. Bench Press and a different variation on [...]
The Week Ahead – 7/21/25
Team, Friends, Old Cityzens, The week ahead: Monday - Second time through Power Clean + Front Squat complex for strength. This time it's TWO reps instead of THREE, so hopefully we can go a tad [...]
WOD
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STRENGTH A1 Power Position Power Clean + Power Clean 2-2-1-1... *Build to WOD Weight WOD E2MOM x 10 2 Power Clean (185/135) 4 Side Shuffle 6 Wall Ball (20/14)
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STRENGTH A1 Bench Press 4x5 A2 DB Bent Over Row 4x10/Arm WOD 4 Rounds for Time 24 AbMat Sit-Ups 12 DB Curl and Press (2x25/2x15)* 12 KB Front Rack Lateral Step Up (1x53/1x35)(6/leg) 12 Bench [...]
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STREGNTH A1 Mixed Grip Chin-Up 4x3/Side @ Weight 4x3+/Side @ Strict 4x3/Side @ 5s Negative A2 Handstand Kick-Up 4x5* *hold top for 5s, try not to move hands WOD AMRAP 11 15 Cal Row 8 [...]
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Core Strength EMOM 9 1 12 Superman Arch Pulse (2s Pause) 2 12 Straight Arm Side Plank Pulse 3 12 Straight Arm Side Plank Pulse* *DB at hips if easy WOD 4 Rounds for Time [...]
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DOUBLE STRENGTH A1 Sumo Deadlift (2) 5-5-3-3 A2 Half Kneeling Landmine Press 4x5/Arm B1 KB Front Rack Bulgarian Split Squat (3) 4x5/Leg B2 Australian Row 3x10* *supine/underhand grip
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Partner WOD You Go I Go Partner WOD You Go I Go 10 Rounds (5 Each) 4 Front Squat (155/105) 6 Push-Up 8 Wall Ball (20/14) then 10 Rounds (5 Each) 10 DB Renegade Row [...]
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