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The Week Ahead – 5/12/25…
Team, Friends, Old Cityzens, Happy Mothers Day. I don't have the numbers, but I'm pretty sure we have more new Old City mothers/babies in the last 15 months than the previous 5 years combined. Undoubtedly [...]
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 [...]
WOD
092525
DOUBLE STRENGTH A1 West Coast Front Squat (3) 5-3-1 A2 Supinating DB Bent Over Row (*) 4x12/Arm B1 Bench Press (2) 4x5 B2 DB External Rotation (2) 4x10
092425
STRENGTH A1 Strict HSPU (2) 4x5+ or 4x5 @ Box HSPU 4x5 @ Downdog HSPU 4x5+ @ Band Downdog HSPU A2 KB Pullover Leg Raise 4x10 (53/35) BENCHMARK WOD Helen 3 Rounds Run 400m 21 [...]
092325
STRENGTH A1 Weighted Pull-Up 4x5 @ Weight 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band or Bar Muscle Up Practice WOD AMRAP 15 10 Toes to Bar 20 Hang DB Snatch (10/10) [...]
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
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