The Week Ahead: 7/20/26

Team, Friends, Old Cityzens,

I hope everyone is feeling strong and happy. The Week Ahead:

Monday - Power Snatch practice that builds to the WOD: a 15 minute AMRAP of Chest to Bar Pull-Ups, Push-Ups, Air Squats and Power Snatches at 135/95. It’s a bit Cindy, it’s a bit Artie, it’s a bit Isabel. We’ve got the Isabel benchmark next week, so let’s get ready!

Tuesday - Core strength first. Typically we do 9 minute EMOMs for core, today is 12, so one more time through the circuit. Then we’ve got sprints. 4 Rounds of 400m run + 300m on the Rower. Rest as needed. We should have time for some KB Pullover and Powell Raises afterwards.

We could have just done running sprints, one could argue that’s the better workout. But I really prize agility and maintaining intensity through transitions. Transitions are the hardest part of life, I think. You can get used to anything, but the transition is often painful. Gym as metaphor for life and all…

Wednesday - Strength is Thrusters! from the rack! and medicine ball power throws. I think thrusters are a natural transition after the 4 weeks of front squats. Then a sprint-y WOD of DB Snatch, DB Overhead Lunge, and Box Jump.

Thursday - Double Strength. After 4 weeks of ring push-up, our horizontal pushing strength transitions to Incline Bench Press. We’ll pair that with glute work: barbell RDL and single leg KB Speed Skater Squat.

Friday - Strength is week 3 of Mixed Grip Pull-Up and Week 1 of Barbell Z Press. You’ll need to have a partner hand you the barbell for the Z-Press. Then, a longer AMRAP of wall balls, toes to bar, and running.

Saturday - Partner WOD. See you there!

With Love,

Coach Jason