Team, Friends, Old Cityzens,
Happy Independence Day Week. Quick reminder of our Holiday hours:
Thursday – normal, but no 630
Friday 7/4 – Hero WOD @ 9 and 1030 AM (more below)
Saturday – Closed
On to the Week Ahead…
Monday – Core Strength up front, then lots of snatch practice. WOD is sprint/rest with a high priority on power and agility. Heavy-ish power snatches, side shuffle, burpee, run, rest. If the NFL Combine was a WOD, I feel like it might look like this. (Without Bench Press, anyway)
Tuesday – Speaking of which… Tuesday features 5 sets of Max Effort Bench Press and Pull-Ups in the classic, “Lynne.” If you wanted to hit the pool on the 4th looking pumped up, this might be the WOD for you. Plus it’s regarded as 10/10 fun. Before Lynne we’ll continue to build on Turkish Get-Ups, paired with ever important shoulder prehab.
Wednesday – Strength day, (strengthy start to the week, really.) We’ll start with 8 sets of 2 Back Squat. To manage that we’ll run 8×2.5 minute rounds. After that Landmine Press and our third week of lateral box step up.
Thursday – Gymnastics + Cardio. Longer WOD with Toes to Bar and a good bit of rowing.
Friday – Hero WOD. Except, different: we’re combining two! Well, two benchmark workouts anyway. “Jack” rest 5 minutes “Annie.” Jack is a classic triplet of push press, box jump, and KB Swings. Annie we all know… a quicker girl WOD with descending sets of sit-ups and DUeys.
Saturday – Closed. As an aside, I really do like Fridays workout. It’ll be hard, but it’s not aggressively stupid like some of the more wild benchmark workouts. Stupid in the sense they’re uncoachable and/or so redundant muscle group/pattern wise that good form is next to impossible. I won’t put you all in that position.
All my love,
Coach Jason