The Week Ahead 5/11/26

Team, Friends, Old Cityzens,

I hope all the mothers out there had an excellent Mother’s Day. The Week Ahead:

Monday - Starting with the longer WOD of the week. A descending rep scheme chipper of Wall Balls, Sit-Ups, and Assault Bike. I think this takes 25-30 minutes. Remember, we don’t have the perfect amount of assault bikes, so expect a staggered start and different order of stations from your coach. Of course we want you to push your fitness, but remember to be patient with your fellow Old Cityzens. We’ll hit some targeted mobility after the WOD.

Tuesday - Upper body strength first. As so often happens, the calisthenics/gymnastics find a home on Tuesday. Weighted Chin-Ups and the 4th week in a row of Ring Dips. Remember, even if you can’t hit the prescribed rep scheme, feel free to play around with the rings! After that, a very short AMRAP of heavy DL and Wall Walk.

Wednesday - Double Strength. Back Squat. Pendlay Row. Bulgarian Split Squat. Skull Crusher. Legs, butt, back, arms. Not a bad combo if you want that “X” look.

Thursday - Bench Press (you thought I forgot about it?) and Powell Raise for strength. Then, a sprint/rest/sprint WOD of running and toes to bars. Lower volume.

Friday - Hang Power Clean a second week in a row. Then, a middle-distance WOD of Jerks and Double Unders.

Saturday - Partner WOD!