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The week ahead.. January 20th
Hey Old Cityzens! NORMAL SCHEDULE MONDAY Monday is Dr. Martin Luther King, Jr's birthday observed and it is a federal holiday. While the government and some businesses are closed, we are open for business [...]
The week ahead.. January 13th.
Hey Old Cityzens! What a great summer-like weekend in the winter, eh? It's like there are some weird changes going on with the weather that causes it to be warm when it should be [...]
The week ahead.. January 6th
Hey Old Cityzens! We're finally officially BACK to our normal schedule and everyone will be back at work this week. And we're excited to have everyone back in the gym. Let's get to work [...]
The week ahead.. December 30th
Hey Old Cityzens! Welcome back! I hope you've enjoy some time away and are ready to get back at it! There's a bit of a start/stop/start to the week as we still have a few [...]
The week ahead.. December 23rd
Hey Old Cityzens! The holiday season is upon us with Hanukkah starting today, which we celebrated with a workout for it on Friday. And we'll have our 12 Days of Christmas workout on Tuesday [...]
The week ahead.. December 16th
Hey Old Cityzens! Great to see so many people at the party Saturday night. Thanks for coming out to celebrate the year, the holiday season, 6 years of Old City making H Street one [...]
WOD
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Core Strength EMOM 9 1 - 1x10 Straight Arm Side Plank Pulse* 2 - 1x10 Straight Arm Side Plank Pulse 3 - 1x45s Med Ball Deadbug Isonetric Squeeze *Hold DB at hips if possible (15/10) [...]
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Strength A1 Bench Press 4x6 A2 DB Supinating Bent Over Row 4x10/Arm WOD 4 Rounds for Time Row 300m 20 KB Swings (1x53/1x35) Rest 90s
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Twelves Days of Christmas (Done as the song from the 1400s we all assuredly know) 1 100m Run 2 Burpees 3 Pull-Ups 4 Air Squats 5 Push-Ups 6 Front Rack Lunges (95/65) 7 Push Press [...]
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Strength A1 - Push Press 4x5 A2 - Tricep Kickback 4x10/Arm Partner WOD You Go I Go 6 Rounds (3 Each) 10 Renegade Row (2x50/2x35) 1 50" Goblet Walking Lunge (1x50/1x35) then 10 Rounds (5 [...]
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STRENGTH A1 - Back Squat 1x20 A2 - 2x30s Frog Pose 2xMonster Walk (20 Each Direction) STRENGTH B1 - Incline Bench Press 4x8 B2 - Barbell Pendlay Row 4x10
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STENGTH Core Strength A1 - Landmine Rotation 3x20 A2 - KB Pullover Straight Leg Raise 3x15 (35/26) WOD 10 Rounds 2 Handstand Push-Up 4 Deadlift (225/155) Run 200m
PREPARING YOU FOR LIFE
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