The Week Ahead: 08/10/26

Team, Friends, Old Cityzens,

I think this is twice now a blog entry is titled 2027. They say only women can claim baby brain, but I’m telling you my toddler is messing with my brain. But I’ll get it right this time! The Week Ahead:

(Reminder the (#) represents the consecutive weeks we’ve worked on a strength/skill/WOD structure.)

Monday - We’ll start the day with Narrow Grip Chin Up OR Rope Chin up (3) and Single Leg RDL (2). Note the RDL is a bit different from the hand-supported single leg deadlift we’ve been doing. It’s subtle, but the RDL should bias to the hamstring and the deadlift to the glute. Then, one of my all time favorite WODs, an Old City Benchmark. And a serious sprint: 5 rounds for time - Heavy Deadlifts and Burpees. Should see times between 3.5 and 6 minutes.

Tuesday - Double Strength. Back Squat (2) and Half Kneeling Landmine Press (1). Then Walking Mixed Grip KB Lunge (1) and Landmine Rotation (1).

Wednesday - The longer WOD of the week. First, a core EMOM featuring the cult favorite straight arm side plank. Then, a new one: the REVERSE plank. I find the reverse is a bit more “corrective” than “abs smoked.” Then, the longer WOD of the week, a bastardization of Barbara. 5 Rounds of bigger numbers of DB Squat Cleans, Ring Rows, Push-Ups, and Sit-Ups. A bit of rest so you can attack each round.

Thursday - Week 1 of Pause Floor Press paired with DB Bent Over Row. Then, 3 rounds of 500m row. Rest as needed.

Friday - Overhead Squat (1) matched with mobility. In the past we’ve used overhead squat essentially as mobility, but here’s your chance to add a bit of weight. Go slow and focus on staying balanced and tight. Then a familiar WOD: power snatch, chest to bar pull-ups (4/6), 100m run.

Saturday - Partner WOD.

All my love,

Coach Jason