Team, Friends, Old Cityzens,
I’m feeling a bit sentimental on my second Fathers’ Day, I wanted to express some gratitude for you all: I just love my job and genuinely appreciate all who attend class and personal training and enjoy what we do at Old City! Thank you.
Monday – Repeat of Core Strength from last week… Landmine Rotation/Twist and the sneaky popular KB Suitcase March. (I’m just saying, strengthen your side butt before a PT tells you to.) WOD is just a tad beyond a sprint, but I think you’ll see some sub 10 minute times. Moderate weight deadlift, box jumps, and burpees. Power power power.
Tuesday – Double strength. Front Squats, Weighted Pull-up, *Lateral* Box Step Up (pistol-esque, but not nearly the balance or ROM)
Wednesday – Second week on our “Deficit” Box Handstand Push-Ups, this week paired with mobility. Then a new in-house benchmark (we’ve been choosing a few from the last 9 months based on feedback and effectiveness. (The rest of the coaches like workouts you like, I like workouts you hate. No accounting for tastes, eh?) 20 Minute AMRAP: DB Snatch, Floor Press, Ring Row.
Thursday – Longer, cardio-esque day. Rowing, KB Swing, Double Unders, Toes to Bar.
Friday – Continued Grace work. The intention is for Grace next week, but we might push it one more week. Clean and Jerk practice/strength up front, then another variation on “deconstructed Grace.” IE, grace but with rest and other sprinkles.
Saturday – Arm EMOM for strength, and then Partner WOD!
All my love,
Coach Jason