The Week Ahead 4/27/26

Team, Friends, Old Cityzens,

We hope everyone is feeling good and strong. No opining this week. The Week Ahead:

Monday - Power Clean practice, followed by Sprint/Rest/Sprint. During 3 minute rounds, we’ll run 400m and use the remaining time to AMRAP heavy power cleans and push-ups. Be sure to scale the running distance so that you finish with at least 45-60s left.

Tuesday - Gymnastics day, then a cardio forward, middle distance WOD. Handstand Hold (Chest to Wall AND Back to Wall) and L Chin-Ups for skill/strength. Then rowing and Wall balls. Probably takes 13-18 Minutes.

Wednesday - Second week running of Barbell Reverse Lunge (hello glutes). Then another middle distance WOD, maybe 15-20 minutes, of !!! Single Leg Toes to Bar (plenty of logical scales, don’t worry), burpees, and Single Arm KB Swings. I’ve put an Rx+ as alternating KB Swings, but please be safe and don’t aim them at someone doing burpees.

Thursday - Double Strength. Final Week of Pause Back Squat (including a few heavy singles). Then week 1 of Incline Bench Press. Bench paired with Tricep Kickback. As we so often do, I choose arm exercises that will make you look sharp in that tank top, but also serve as necessary shoulder mobility.

Friday - More upper body strength… Ring Dip (which follows 2 weeks of Ring push-ups.) Then, a core and grip heavy WOD featuring KB Front Rack Carries, Double Unders, Step Ups, and Suitcase Deadlifts.

Saturday - Partner WODDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDDD

See you guys at the gym. Let me or any of the coaches know how we can better serve you! My love,

Coach Jason