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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 [...]
The Week Ahead – 7/14/25…
Team, Friends, Old Cityzens, We hope everyone is loving life and bearing the heat well. The Week Ahead: Monday - We kick off the week with a benchmark, "Artie." It's a spin on Cindy that [...]
The Week Ahead – 07/07/25
Team, Friends, Old Cityzens, We hope everyone is feeling good after the long weekend! Although with the heat it's tough to feel totally recovered (I think so, anyway). The week ahead: Monday - Weighted Chins [...]
WOD
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Partner WOD 20 Rounds (10 Each) You Go I Go 5 Deadlift (185/135) 3 Burpee Pull-Up 15 Double Under Mobility A1 - Cobra Pose 2x60s A2 - Pancake Straddle 2x60s
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WOD 24 Minutes 4 Minute Cal Bike 1 Minute AbMat Sit-Up 1 Minute DB Floor Press (2x50/2x35) 4 Minute Cal Row 1 Minute AbMat Sit-Up 1 Minute Push-Ups 4 Minute Cal Bike 1 Minute AbMat [...]
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DOUBLE STRENGTH A1 Strict Matador Dip 4x5 @ Weight or 4x5+ @ Strict BW 4x5 @ 5s Negatives A2 Weighted Pull-Up 3-3-1-1 @ Weight or 4x5+ @ Strict EMOM 16 1 - 5 KB Complex* [...]
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STRENGTH A1 Power Position Power Snatch 3-3-3 WOD 10 Rounds for Time 2 Power Snatch (155/105) 3 Box Jump (24"/20") Run 100m Rest 60s
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STRENGTH A1 E3MOM x 8 Rounds (24 Minutes) 3 Thruster 5 Strict Chin-Ups* 8 Side Shuffles *Add weight/Scale to reduced reps **Score is thruster weight B1 Half Kneeling Landmine Press (2) 4x8 B2 Yates Row [...]
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Strength A1 Bulgarian Split Squat 4x8/Leg A2 Supported Single Leg RDL 4x8/Leg WOD 4 Rounds for Time Accumulate 60s Plank 100m Mixed KB Front Rack/Suitcase Carry (2x44/2x26) 10 DB Burpee DL (2x40/2x25) 17 Minute Cap
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