Friends, Old Cityzens,
The Week Ahead:
Monday – My kind of day… Strength is Dip and Pullover. WOD is several rounds of a sprint. 3 heavy DL, 6 Burpee pull-ups. Built in rest. I think if you push this it’s the hardest WOD of the week.
Tuesday – Your skill work of the week: pistol practice, followed by an EMOM of Pistols. Then, bigger reps and less rounds of sit-ups, ring rows, bodyweight Lunges, push-ups.
Wednesday – Double Strength. Squat, Bench, KB Pendlay Row.
Thursday – Core Strength, a pairing I really love: Landmine Twist and Suitcase March. One is rotation, the other is anti-rotation/balance. Then a 15 minute AMRAP of Wall walks, strict chin-ups, box jumps, double Unders.
Friday – Hang Power Clean and an E3MOM of Hang Power Clean and running. Total running 1600m, but lots of rest. Sprint and all (you’ve heard this before 😉 )
Saturday – Team WOD, partner WOD, bring a friend!