The Week Ahead: 6/15/26
Team, Friends, Old Cityzens,
Forgive the delay. I’m on the West Coast for a wedding staying in a house with 10 kids including my own 2.5 year old! Getting in front of the PC was no easy task!
Don’t forget: Old City Hyrax Event is on Saturday 6/27 at the RFK Fields. Hyrax is our Hyrox-like outdoor event. Everything is scalable, but as intended is 8 Rounds of 1k run paired with some weighted movement. Run 1k, tons of Wall balls, run 1k, weighted carry, run 1k, walking Lunges, etc etc. Come take your fitness outside, embrace a new challenge, experience a new variation on friendship and comradery that will expand your sense of humanity. It is SURE to be the event of the century.
The Week Ahead:
Monday - Hang Power Snatch technique paired with mobility. Then, my spirit WOD. EMOM 2 × 10 Rounds. 1 Heavy Snatch, a few burpees, out the door run 100m. Yes there is plenty of rest… but there’s also a highly technical, powerful movement, paired with a sprint. Sprinting and Power are different from Jogging and Strength. You need the rest, if not… go faster and heavier. If you’re not going heavy, be sure to up the reps a bit.
Tuesday - Some gymnastics skill/strength up front: handstand kick-up drill and weighted pull-up. Then, one of the longer WODs of the week. Running and Wall Balls
Wednesday - Double strength. If you go heavy, this is a serious day. We start with heavy Deadlifts paired with windmills. Then we go to heavy bench (5th week in a row) paired with DB Bent Over Row.
Thursday - Beginning our pistol progression, we’ll stick with that for 4-5 weeks. Then a middle-distance to long WOD with Reverse Lunges, box jumps, renegade rows, and AbMat Sit-Ups.
Friday - Andi benchmark is next week, so we’ll hit our Andi prep today. Last week’s Andi was lower weight higher rep chipper, but lovers of heavy barbell will rejoice today: 30 reps each of heavy-ish front squat, push press, and sumo deadlift. We mixed in a few double Unders because hey… Crossfit.
Saturday - Partner WOD. You Go I Go we all go!
