Team, Friends, Old Cityzens,
We hope everyone is loving life and bearing the heat well. The Week Ahead:
Monday – We kick off the week with a benchmark, “Artie.” It’s a spin on Cindy that incorporates Thrusters (which we’ve been working on a few weeks in a row…) You don’t need extra strength work on a day like this, so after the WOD we have structured hip mobility.
Tuesday – Core strength first, a repeat of last week, building on our single leg “hip flexor” sit-up and Superman variations. After that, a simple WOD with Turkish get-ups (just 1 per round!), SINGLE ARM KB Swings (what?!) and a tad of running. Total running is 800m for those who need to know.
Wednesday – Double Strength Day. Power Clean and Front Squat complex, followed by Bench Press and our 3rd week in a row of Barbell Pendlay Row.
Thursday – Diane prep for the week (plan is Diane next week). Strength is weighted pull-up/strict pull-up work paired with our second go-round of Kipping Handstand push-up work. Then, we have a E2MOM x 12 rounds, which is 24 minutes total, of 2 heavy deadlift, a few handstand push-ups, and a few burpees. Rest the remainder of the two minute interval. Remember, we believe that progress on benchmarks comes from pushing the weight and skill level, not just endurance…
Friday – Longer, cardio leaning WOD of the week. Lots of time on the Rower, bike, and double Unders, with a kiss of bodyweight Lunges and toes to bar. The bike is hard, but it’s a longer effort, so easier and less vomity than the bike sprints.
Saturday – Partner WOD!!