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 leg raises on the matador bars and 3 sets of side plank leg lift. You’ve heard me say this 1000 times now, but every technical movement you aspire to (toes to bar, for example) is some combination of technique, strength, and mobility. Here’s your chance to quit swinging around and strengthen your core.
As for the side plank leg lift, another humble movement that deserves no comment… EXCEPTING that every time you will EVER go to a physical therapist for a knee or back issue, they’ll have you work on glute Medius (side butt) strength. Let’s get that out of the way before you need to go to PT.
WOD is medium distance, 13-16 minutes or so, pull-ups, push press, sumo deadlift high pull, running. Total running is 1600m, but remember to scale to something that makes you comfy. Assuming no injury, we’d rather you run a little bit than choose the bike or rower.
Tuesday – Double Strength Day. Back Squat, Landmine Twist, Landmine Press, and a new pull-up variation… the Wide Grip Pull-Up.
Wednesday – Longest WOD of the week with mobility after. Decently far row, medium weight deadlifts, and toes to bar, sandwiched between
a 50 push-up buy in and cash out (we see you, Murph).
Thursday – Bulgarian Split Squat and Bent over Row strength, followed by our weekly sprint/rest with double unders and DB Clean.
Friday – Ring Push-Up and Powell Raise for strength, then a medium-long WOD with bigger numbers (ugh the monotony) of box Step up, sit-up, box jump, and DB push Press
Saturday – Partner WOD. Come make friends! AND OPEN GYM COME WORK ON YOUR STUFF.