New York City – Academy of Self Defense


Get ready for a workout that will make you feel like you’re conquering the streets of the Big Apple! Coach Mike is back with an exciting New York City-themed WOD that’s guaranteed to take your fitness journey to new heights.

The New York City WOD is a thrilling blend of exercises that will challenge your strength, agility, and endurance. You’ll kick things off with 20 overhead walking lunges, setting the pace for an action-packed session.

Next up, 20 lateral kettlebell swings will engage your core and help you build functional strength. The workout takes an exciting turn with 9 leg raises combined with chest presses, followed by 11 clean-squat-press combos that’ll leave you feeling powerful.

But we’re just getting started! Get ready for 9 snatch-windmill sequences and 11 around-the-worlds that will test your coordination and balance. Coach Mike will guide you through 9 TRX rows, 11 TRX bicep curls, 9 box jumps, and 11 burpees to keep your heart racing and your muscles engaged.

And for the grand finale, you’ll conquer 2 laps of fireman carries, just like New York’s bravest. It’s a workout that embodies the spirit of the city that never sleeps!

Join us today at 12 pm for the New York City WOD with Coach Mike. It’s not just a workout; it’s an adventure in the heart of the concrete jungle. Let’s sweat, smile, and conquer this challenge together!


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