The Week Ahead: 8/03/27

Team, Friends, Old Cityzens,

Lots of heavy strength this week, and so outside of Tuesday and Engine class I’ve aimed for shorter (but never easy) WODs.

The Week Ahead:

Monday - Starting the week with a lot of power! 3 of Heavy Thruster from the rig, including an opportunity to do a heavy single or two. Then, 12 Minute AMRAP of DB Snatch, Burpee, and, shocker, DB Thruster.

Tuesday - The longer WOD of the week. First, we’ll hit a core EMOM. Then, rowing and running paired with DB Floor Press and DB Pendlay Row. Total rowing is about 2500m. Total running MUCH shorter: 600m.

Wednesday - Week 3 of Heavy Deadlifts. We’ll build to a heavy 3 after doing 5s last week and 8s the week before. Then, another sprint-y EMOM with Sumo DL High Pull, Front Squat, Shoulder to Overhead, and Side Shuffle.

Thursday - Double Strength. Back Squat, sets of 8. Then week 2 of narrow Grip Chin-Up/Rope Chin-Up option, paired with week 3 of Deficit Reverse Lunge. Glutes and biceps… just what you need before that beach vacation!

Friday - Strength is Incline Bench, week 3, along with DB Bent Over Row. Then, a shorter, sprinty WOD with 400m running, power cleans, and KB Swing.

Saturday - Partner WOD! Heavy upper body work. Wall Walks, Chin Ups, and some box jumps.

All my love,

Coach Jason