Team, Friends, Old Cityzens,
We hope everyone is feeling good after the long weekend! Although with the heat it’s tough to feel totally recovered (I think so, anyway). The week ahead:
Monday – Weighted Chins and a Kipping Handstand push-up skill drill up front, then a sprint/rest with deadlifts, handstand push-ups, and side shuffles.
Our benchmark in July is Diane. Look for it the week of the 21st or 28th. Much like Grace in June, we’ll chase a better score with some thoughtful prep… starting today.
Tuesday – Core strength up front, with a new variation on sit-up, followed by the longer cardio leaning WOD of the week. Rowing three rounds of 1k paired with renegade rows. We’ll have time after for an Arm EMOM.
Wednesday – Great great day. Our third go round with Turkish Sit-Up for strength. Then a sprint/rest WOD based on the Hero WOD Holbrook. Thrusters, Pull-Ups, 100m run, rest. Total running is 800m.
Thursday – Bench Press as strength, then middle distance WOD with Reverse Lunges, DB Cleans, and burpees.
Friday – Double Strength Day. Another Heavy Back Squat EMOM, then building on last weeks’ Pendlay Rows, which are paired with Barbell RDLs.
Saturday – Partner WOD
All my love,
Coach Jason