Team, Friends, Old Cityzens,
A quick note on Labor Day week… no schedule change this week, but the plan is to be closed on Labor Day itself… next Monday. Stay tuned, we might pivot to a mid-day open gym.
The Week Ahead:
Monday – Starting the week with double strength. We’ll go work on Zercher Squat, Medicine Ball Throw, Bench Press, and Bent over Row… all repeats from last week. You know the mission: improve form, add weight, or just do your best.
Tuesday – Second time through Chest to Wall Handstand Hold and Wide Grip Pull-Ups. No weight on these, just max reps. Then a shorter/middle distance WOD… I’m thinking 12 minutes or so: bigger numbers of DB Snatch, DB Lunge, and Double Under.
Wednesday – Our third take on “Deconstructed” Chief… we’ll do “The Chief” benchmark NEXT week. A very long EMOM with heavy power cleans, wall balls, and the beloved double push-up Burpee. Lots of rest though.
Thursday – Core Strength first, including Landmine Rotation. Then a longer cardio WOD with running, toes to bar, and rest. Total running is 2 miles, 3200m. If you skip running days… remember, you DO NOT have to run that far. And avoiding your weaknesses is a recipe for, uh… weakness.
Friday – A very strength forward day. Deadlift and Strict Press up front, then a shorter WOD of front squats (from the floor) and strict chin-ups. These are difficult WOD movements, so move a bit more slowly and don’t allow yourself to count imperfect reps. We’ve been doing quite a lot of volume (which I tend to like in summer)… but as we move to the cooler months you’ll see a bit more strength forward days.
Saturday – Arms and Partner WOD
All my love,
Coach Jason