Friends, Team, Old Cityzens,
We hope everyone is enjoying Spring! The week ahead:
Monday – Really really like this program. Strength is back Squat paired with a box jump variation. Then a SPRINT WOD of 12 minutes… one big set of Wall balls, one 800 m run, then max effort box jumps in time remaining. This will push you.
Tuesday – Building on last week, we’ll practice Kipping Handstand Push-Ups. This is paired with our third week of Wide Grip Pull-Ups. Then, we’ve got an EMOM with DB Reverse Lunges, DB Renegade Rows, and the bike. It’s a 16 minute EMOM, so the bike Calories are a bit lower than normal to reflect that.
Wednesday – Strength day. Deadlift, Strict Press, Good Morning, Yates Row.
Thursday – Ring Push-Up and Pullovers for strength, then our cardio-leaning WOD of the week. Rowing, DUeys, Sit-Ups.
Friday – A long E2MOM with Cleans, Jerks, and burpees. Then some arms/shoulders since it’s Friday.
Saturday – Partner WOD!