Team, Friends, Old Cityzens,
The Week Ahead:
Monday – Starting strong with double strength day. Back Squat, Medicine Ball Throw (Power! Rotation!), Bulgarian Split Squat, Inverted Row (really hard if you do it right!)
Tuesday – Power Snatch as strength, and the main course today. We’ll give you 10 minutes to practice, then we’ll do an every 2 minute EMOM, with heavy power snatches and a small number of box jumps. After that, a grinding CORE WOD with side plank hold, and DB Farmers Carry.
Wednesday – Strict Press and Weighted Chin-Up as strength. Then a sprint-y WOD with deadlifts and running. Total running is about 1200m (3/4 of a mile)
Thursday – Bench Press and Underhand Bent over Row for strength. WOD is my favorite of the week, a shorter effort DB Overhead Lunges, Sit-Ups, and the beloved double push-up burpee. Glutes, abs, chest, arms?
Friday – Core Strength up front, although a broad interpretation of core. Then our “Nate” prep for the week, which will take the form of a 16 minute EMOM. Pull-Ups (or muscle ups!), Handstand Push-ups Heavy KB Swings, and built in rest.
Saturday – Partner WOD!!
All my love,
Coach Jason