Hey Old Cityzens!
I hope you had a great weekend despite the crappy weather on Saturday. Did you make up for it on Sunday??
In honor of today being a holiday of sorts, I’m going to use it as a chance to ‘take a day off’ from the weekly posts and keep my drivel to the absolute minimum and let the line up up below do the talking. Part of it might be from the fact that I’m not coaching in the morning, my alarms are turned OFF, and mama bear is gonna sleep in!
Reminder, though, that we do have the benchmark girl WOD “Fran” on Friday. We’ll start the class with Fran, and end with a skill work EMOM – alternating a strength and gymnastics movement every round. Start thinking what you might want to spend some time working on. It’s up to you, but your coach will give you some guidance.
Let’s see what’s coming up this week..
Monday – Toes to bar skill work, also included in the workout, along with some DB hang cleans and double unders!
Tuesday – Long workout featuring rowing and a pair of dumbbells in this chipper that goes up, then comes back down.
Wednesday – Pull up focused strength, but we’ll give the hands a break in the workout (from the bar) and swap in KB snatches. 😐
Thursday – Double strength with cleans on the schedule as well as dedicated time on the split jerk.
Friday – FRAN! We’ll open the class with Fran, leaving the last half for EMOM skill work. Pick a gymnastics and weighted movement (double unders are okay, too) to alternate for 12-14 min.
Saturday – Deadlift with more eccentric work. Upping the volume! Rowing and KB swing interval workout to close out the day/week.
Sunday – Rest Day! Relax, and we’ll see you back in the gym tomorrow!
Let’s have another great week!