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The week ahead.. March 1st
Hey Old Cityzens! Here we are! New month! But wasn't it just March a couple weeks ago?? Weird how quickly time passes, and - WOW! - so much has happened over the last year. [...]
The week ahead.. February 22nd
Hey Old Cityzens! I hope you enjoyed a few days out of the gym. Yes, it was a cold weekend, but things are looking to warm UP this week - in and out of [...]
The week ahead.. February 15th
Hey Old Cityzens! I hope you had a great weekend despite the crappy weather on Saturday. Did you make up for it on Sunday?? In honor of today being a holiday of sorts, I'm [...]
The week ahead.. February 8th
Hey Old Cityzens! Sooo.. how about that Super Bowl game, eh? All those points scored.. and.. THAT PLAY! AMIRITE?? No need to go into details.* Heads up for those who read the monthly newsletter [...]
The week ahead.. February 1st
Hey Old Cityzens! Snow dayyyyyyy!!! I'm going to keep the intro sparse because the February newsletter will be hitting your inboxes tomorrow morning, and all you need to know is in there. Okay, okay, [...]
The week ahead.. January 25th
Hey Old Cityzens! Can you believe that we're wrapping up the first month of 2021?? Hopefully it feels like 2021 and not December-er 2020 or sumpthin.. With that said, let's take a look back [...]
WOD
021825
STRENGTH 021825 – Strength Workout A1. Pistol Squat 4x3-5 @ Weight 4x3-5 @ Strict 4x3-5 @ Negatives A2. Handstand Kick-Up 4x3-5 Reps Hold Handstand for 5 seconds Try not to move hands between reps RX+: [...]
021725
STRENGTH A1 - Split Jerk Balance 4x3* *Empty Bar or Light Weight B1 E2MOM x 14 (7 Rounds) 3 Split Jerk WOD AMRAP 7 3 Deadlift (185/135) 3 Burpee 6 Deadlift 6 Burpee ... *Compare [...]
021425
WOD 6 Rounds 3 Power Clean (185/125) Run 200m rest 90s 30 Burpee Box Jump (24"/20") Mobility A1 - Seated Straddle Side Bend 2x3/Side* *Hold each side for 10 seconds (60s total). Could hold light [...]
021325
STRENGTH A1 - Pistol Squat 4x3/Leg @ Weight (KB) 4x3/Leg @ Strict 4x3/Leg @ Negative A2 - Weighted Chin-Up 3-3-1-1 4x5 @ Strict Bodyweight 4x5 @ Negatives WOD 15-12-9-6-3 Chest to Bar Pull-Up 5-4-3-2-1 Wall [...]
021225
Strength A1 - Deadlift 5-5-3-3 A2 - Landmine Twist 3x20 (65/50) B1 - DB Incline Bench Press (24" Box) 4x10 B2 - DB Bent Over Row 4x10/Arm
021125
Skill/Strength A1 - Max Effort Hang 3xAccumulate 45s A2 - L-Sit 3xAccumulate 30-45s WOD Open 19.1 AMRAP 15 19 Wall Ball (20/14) 19 Cal Row
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