Team, Friends, Old Cityzens,
The Week Ahead:
Monday - Ring Push-Ups (2) and DB Incline Seal Row (1). Then, a sprint-y WOD with an 11 minute cap. KB Swings, Box Jumps, Burpees.
Tuesday - A longer, running forward AMRAP WOD. 200m intervals combined with Thrusters (95/65) and Toes to Bar. Not easy! We’ll use the rest of our time for prescribed mobility… gotta get your stretches in, friends!
Wednesday - Double Strength Day. A longer E2MOM with Clean and Jerk. Then Bulgarian Split Squat (1) and Weighted Pull-Up.
Thursday - Strength is Wide Grip RDL (2) and Half Kneeling Landmine Press (2). Then a 20 minute AMRAP with all isometric holds. Ring Top Support, Bent Arm Plank, Chin Over Bar Hold, and Split Squat holds.
Friday - Back Squat (2) featuring higher reps (heavy 10s) paired with Bent Over Row. Then, a higher volume but medium distance WOD. High rep deadlift, push-up, and double Unders.
Saturday - Classes cancelled! Battle of the Classes!
