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The Week Ahead – 5/5/25
Team, Friends, Old Cityzens, the week ahead: Monday - To be good at snatching, you need to be mobile AND strong. So our strength work today really tests (and improves!) your mobility. Overhead Squat and [...]
The Week Ahead – 4/28/25
Friends, Team, Old Cityzens, We hope everyone is enjoying Spring! The week ahead: Monday - Really really like this program. Strength is back Squat paired with a box jump variation. Then a SPRINT WOD of [...]
The Week Ahead – 04/21/25
Team, Happy Easter, and for those who don't celebrate, happy slightly slower day in the city! The week ahead: Monday - Core strength up front. Instead of an EMOM, we'll get 3 sets of strict [...]
The Week Ahead – 041425
Friends, the week ahead: Monday - Double Strength day. Clean and Jerk and Front Squat. Tuesday - No strength and a longer WOD. In fact, I think one of the longer AMRAPs we've done in [...]
The Week Ahead – 4/7/25
Friends, Hope you're all loving the Spring. And thanks to all who came out to Spikeball at Stanton Park on Saturday. Too much fun. As you continue to work through our programming, remember that we [...]
The Week Ahead – 3/31/25.
Team, Friends, Happy April! We've got a great week of training ahead. With regards to last week, I'm sure some of you who read our blog weekly noticed a few workouts that looked different from [...]
WOD
092225
STRENGTH A1 Power Position Squat Clean (2*) 2-2-1-1 12 Minutes - Build to WOD weight WOD For Time 5 Squat Clean (185/125) 30 Push Press (95/65) 30 Overhead Lunges (95/65) 30 Barbell Pendlay Row (95/65) [...]
092025
Partner WOD You Go I Go 5 Rounds (Divide However) Row 1000m 10 KB Front Rack Squat + Lunge Combo (2x53/2x35)* 20 KB Pendlay Row (2x53/2x35) 50 KB Russian Twist (1x35/1x26)
091925
STRENGTH A1 Power Position Power Clean (1*) 3-3-3-3 WOD 9-7-5 Power Clean (155/105) Push Press then Run 800m
091825
STRENGTH A1 - Bench Press (1) 4x8 A2 - Seated DB Shoulder Rotation (1) 4x10 (10/5) WOD EMOM 12 1 - Max Double Unders 2 - Max Burpee Pull-Up 3 - Max KB Swings (70/53) [...]
091725
DOUBLE STRENGTH A1 - West Coast Front Squat (2) 4x6 A2 Half Kneeling Medicine Ball Throw 4x8/side (10/6) B1 KB Front Rack Lateral Box Step Up (2) 4x8/Leg (24"/20") (3s descent) B2 DB Bent Over [...]
091625
STRENGTH A1 - Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU A2 - Weighted Chin-Up (1) 4x5+ @ Weight 4x5 + @ Strict BW 4x5 @ 5s Negative 4x8+ @ [...]
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