The Week Ahead: 3/30/26

Team, Friends, Old Cityzens,

Hope you all have been enjoying Spring and our programming. Please shoot us a note if we can help with anything!

We’ve got a busy Spring calendar, including Spike Ball in Lincoln Park this Saturday at 1:30! Exercise in a gym is one of my favorite things… but it’s still second to using the fitness you derive from the gym in the sun. PLAY PLAY PLAY. Learn new skills! In fact, we usually have 2-3 games going. One net is always dedicated to first timers and we’re happy to teach. Just like our gym, it’s never too competitive. Then again, you can just show up and hang in the sun! No play required.

The Week Ahead:

Monday - Double Strength. Front Squat and Bulgarian Split Squat, both for a second week in a row. Half Kneeling Landmine Press and Weighted Chin-Up round out the day.

Tuesday - 5 Rounds of Run 400m and 5 Power Snatches. Simple, effective. We’ll reserve plenty of time up front to practice the power snatch. Can’t rush these things.

Wednesday - Bench Press and DB Bent Over Row week 2. Then, a middle distance AMRAP with Farmer’s Carrys, Anchored Leg Raise, and Rowing. I’m a big fan of toes to bar, but the Anchored Leg Raise removes all technique from the movement and allows you to push hard.

Thursday - Core Strength first. Then, Old City Benchmark 26.2. 5 Rounds for Time of Deadlift and Box Jumps. A very very moderate rep scheme. Here’s the rub: every minute on the minute you’ll do 4 burpees. Scale the number of burpees so that they take no more than 15 seconds BEFORE you scale the weight.

Friday - Push Jerk day. We’ll start with push jerk practice, then apply that practice to an E2MOM of 10 rounds. You’ll do heavy jerks, chest to bar pull-ups (Week 3 in a row of C2B!?) and a few Double Unders.

Saturday - Partner WOD. Friend WOD!

All my love,

Coach Jason