Team, Friends, Old Cityzens,
Don’t forget to sign up for Battle of the Classes 2.0 on Saturday 10/18. There’s a sign up sheet up front in the gym… If you’re not sure which class you want to represent… don’t sweat it! Put your name down and we’ll figure out teams.
The Week Ahead:
Monday – I call you all *athletes* a lot, and I hope you don’t think I’m being facetious. The proof is right here: 10 Rounds – two really heavy power cleans, a quick few DB Snatch, a 100m sprint, and a full minute of rest. I love this style of workout, and in my mind it’s the definition of “athletic” – power creation! I,t helps if you see the power clean is a challenge… both technically and weight wise. We’ll be sure to practice technique prior to the WOD.
Tuesday – Strength is Strict Press, second time in as many weeks, paired with Strict Pull-Up Work. WOD is the classic benchmark, “Annie.” I think we’ll see a few PRs: we did a seminar on double unders a few weeks back, and high-rep sit-ups have been a near weekly occurrence for a month and a half. You’ve been training!
Wednesday – Double Strength day. Back Squat, Kneeling Med Ball Throw, Bench Press, and KB Pendlay Row. Squat, rotate, push, pull. What more do you need?
Thursday – The day we’ve all been waiting for: “Nate.” A 20 minute AMRAP of muscle ups, handstand push-ups, and KB Swings… all of which we’ve been practicing! And before you think to yourself: well, I can’t do any of that, so I’m skipping Thursday… please remember that this is still a beautiful workout without the highly technical movements. Your coaches will help you scale, but what about a 20 minute AMRAP of Ring Rows, Z-Press, and lighter KB Swings? You think coach Juell or coach Sheryl wouldn’t get tired doing that workout? They would.
Friday – Longer, cardio forward day. A repeat of 8/11. Rowing, Burpees, and Wall Balls. You’re welcome.
Saturday – Partner WOD!!!!! … !!!