Team, Friends, Old Cityzens,
Hope everyone is enjoying the cold. Without the wind I like it a lot… but I like most every season!
The Week Ahead:
Monday – Pistols as Skill/Strength, paired with Weighted Pull-Ups. Second week in a row using negatives for technique, tempo, and to establish a scale for the WOD. WOD is very simple… KB Swings, Push-Ups, and Goblet Pistosl. Use weight if you can, but understand quality pistols are the name of the game today. Go slow and get them right… the payoff is huge.
Tuesday – Core Strength first to get the glutes and abs sore, then Ghost. Straight cardio, and one of my top 5 workouts. 20 minutes or so of rowing, burpees, double Unders, rest.
Wednesday – Third week in a row of hang power cleans, hopefully you’re starting to feel the improvement. Then a sprint WOD somewhat similar to last week’s deadlift sprint. Deadlifts and DB Push Press.
Thursday – Double Strength. Front Squat and KB Z-Press build on last week, and we’ve paired them with Landmine Twist and Yates Row.
Friday – 20 Minute AMRAP. Hang Power Snatch, Toes to Bar, Running. The Open starts at the end of February, so lets get those snatches and toes to bar now!
Saturday – Bench Press and Powell Raise (let’s keep those shoulders healthy (and round!)). Then partner WOD… come make some friends!