DOUBLE STRENGTH A1 Zercher Squat (2) 4x5 (75% Back Squat) A2 Side Shuffle Med Ball Throw (2) 4x8 B1 Bench Press 10-10-8-8 B2 DB Bent [...]

Team, Friends, Old Cityzens, A quick note on Labor Day week... no schedule change this week, but the plan is to be closed on Labor [...]

Core Strength EMOM 9 1 - 12 DB Straight Arm Side Plank Pulse (20/10) 2 - 12 DB Straight Arm Side Plank Pulse 3 - [...]

Double STRENGTH A1 Power Position Power Clean 2-2-1-1... Build to WOD Weight A2 Wide Grip Pull-Up 4xMax Effort if under 5 Max Effort + Negatives [...]

STRENGTH/SKILL A1 Chest to Wall Handstand Hold (1) 4xMax Effort* *Can try freestanding with partner support A2 Z-Plate Front Raise (1) 3x10 (15/10) WOD AMRAP [...]

DOUBLE STRENGTH A1 Zercher Squat 4x6 A2 Side Shuffle Lateral Medicine Ball Throw 4x8/side (green (10)/orange (6)) B1 Bench Press 4x12 B2 Single Arm Tricep [...]

WOD 3 Rounds for Time Run 800m 10 Deadlift (225/155) 10 Burpee Pull-Up 20 Box Jump (24"/20") 30 Minute Cap Mobility A1 Foam Roll High [...]

STRENGTH A1 Half Kneeling Landmine Press 4x5/Arm A2 DB Bent Over Row 4x10/Arm WOD 15-12-9-6-3 Push Press (95/65) 5 Strict Chin-Up 12 KB Front Rack [...]

Partner WOD You Go I Go 8 Rounds (4 Each) 5 DB Clean and Overhead (2x50/2x35) 8 Side Shuffle then 8 Rounds (4 Each) DB [...]

DOUBLE STRENGTH A1 Barbell RDL 4x6 A2 Weighted Matador Dip(3) 5-3-1-1 or 4x5+ @ Strict BW 4x5 @ 5s Negatives 4x8+ @ Band B1 Weighted [...]