The Week Ahead: 6/8/26

Team, Friends, Old Cityzens,

The week ahead:

Monday - Gymnastics strength. Second week in a row of strict HSPU work, paired with weighted chin-ups. Then a 10-14 minute WOD of Wall Walks, DB Clean, and 400m run. Total run is 1600m (scale back if you’re new to running, choose rowing or biking if it’s too hot!)

Tuesday - Longer chipper, predominately lower body and power. I think about 20-25 minutes, but tough to tell! It’s a pyramid rep scheme that starts with 10 heavy DL at 275/185… then Pull-Ups, Wall Balls, Box Jumps, and Rowing. After the WOD, we’ll open the hips up with banded Couch Stretch and Pancake Straddle.

Wednesday - Double Strength-y. First, Hang Power Snatch. Then, an E2MOM with heavy power snatch, med ball side shuffle, and then a med ball power chest pass into floor. Then, with a few minutes left in the class, week 2 of Landmine Press and Reverse Ring Fly.

Thursday - Double Strength proper. Our third week of GLUTES… Front Rack Bulgarian Split Squat and Speed Skater DL. Then Bench Press, week 4, and DB Bent Over Row.

Friday - Going out with a bang, a second big chipper that builds to our benchmark of the month: Andi. The plan is to do Andi the week of 6/22. 3 Rounds for Time of BIG numbers of Sumo DL High Pull, Push Press, Front Squat, and AbMat Sit-Up. Then, with the time remaining, we’ll hit some arms! Bench Dip, Lateral Raises, and Pullover.

Saturday - Partner WOD!

See you all at the gym,

Jason