Friends,
The weeks with theme WODs are the hardest to program. Sure, the traditional holiday WODs and hero WODs are already written… work done, right? For Old City it’s all about making them FIT. (At least as much as possible.) We think the below works well. Happy Holidays, and thank you all for your support, friendship, and dedication to fitness. Old City can’t wait to grow with you in 2025!
Monday – 12 Days of Christmas – not too disimilar from the Thanksgiving Platter… your opportunity to do every single movement we offer in ONE SINGLE SESSION.
Tuesday – Bench Press and DB Row strength, then a sprint/rest/sprint with Rowing and KB Swings
Wednesday – Off
Thursday – Core EMOM, then a 14 minute EMOM of Power Snatch, Ring Rows, and Double Unders
Friday – Double Strength Day. Back Squats back down to a normal volume (5s) and then Barbell RDL and Strict Chin-Up
Saturday – The Hannukah WOD. 8 rounds of 8 reps of 8 movements. A bit of barbell, a bit of bodyweight.