The Week Ahead 5/3/26

Team, Friends, Old Cityzens,

Happy May! Remember we’ve got Murph on Memorial Day, and that we’ve got a Handstand Seminar on Saturday May 16th. Engine has “Murph heavy elements” once a week, but expect a bit of Murph prep before Memorial Day as well.

Monday - Double Strength. We’ll start with an E2MOM of Push Jerks from the rack. It’s nice to do those from the rack occasionally so you don’t have the added difficulty and exertion of needing to clean them. After that, Snatch Grip RDL and KB Pullover. Snatch Grip RDLs are usually limited by grip more than leg strength, but they’re important to throw in.

Tuesday - Longer cardio effort. Could be an Engine class. 25 minute AMRAP: 400m run, empty bar Bent over rows, and a new variation on side shuffle. I’m really excited to get you kids moving side to side. We’ll finish off with 15 minutes of curated mobility.

Wednesday - “Lynne Biles.” My not funny at all gymnastics forward spin on the classic benchmark Lynne. 5 Rounds of 4 minutes… each round you do one set each of max effort Ring Dips and Pull-Ups. Lynne is Bench Press instead of Ring Dip. I think the key here is number of reps, so if you can’t get at least 5 of each, you should add bands. After that, we’ve got another crowd favorite from last year: EMOM 7, Max Effort Walking Lunges.

Thursday - Core Strength EMOM first, then a middle Distance WOD, maybe 18-20 minutes that builds on last week’s introduction of Single Leg Toes to Bar. Also included are single Arm KB Thrusters, and Double Unders.

Friday - Hang Power Clean Strength, building to the WOD. Then, a shorter sprint of 9-7-5 Power Clean @ 155/105 and Double Push-Up Burpees. I’d like to see this under 5 minutes, ideally.

Saturday - Partner WO:D

My Love,

Coach Jason