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Tuesday Warm up: 6 min AMRAP Duck hop 1 length Side shuffle 2 Lengths Butt Kick 1 Length Marching soldier 1 Length Mobility Strength/Skill: Front squat (2 sec decent, 2 sec pause at bottom, explode up) 5 sets of 5 (with 2 of these as warm ups) Goal is to keep chest vertical and work on technique. Can add weight each set. WOD: 4 Rounds for time 20 Wallballs (20/14#) 20 Toes-to-bar (Scale 25 abmat situps) (17 min cap) 
Mondays: Strict Pullups/Plank Holds
No barbell Mondays. Tuesday: Front Squat Wednesday: Power Clean+Squat Clean Thursday: Deadlift/L-sits Friday: Limited Goat a)Make up skill/strength from week b) Overhead squats c) Moblity d) Inversions Happy Birthday, Coach Brandon! (March 30th) Monday Warm up: 6 min amrap Bear Crawl Burpee Broad Jump 10 Overhead Squats (pvc/bar) Skill: 10 min EMOM EVEN: 30-45 Sec Plank Hold ODD: Strict Pullups Beg: 1-3 with light band Int: 3-7 Adv:7-10 WOD: 4 Rounds 400m run 20 burpees (20 min cap) 
Open gym schedule Uptown: 9 am to 10:30 am & tbd later in day Midcity: 10am to 1 pm Uptown 9 and 10 am group class
Midcity 10 am group class 11 am open heats 14.5 Downtown 9:15 am Kids class 10 am Group class Group Class: Warm Up 2 rounds: Row 250m 10 lunging pass thrus 10 strict press 45/33 :30 samson stretch per side Mobility: front rack, shoulders, hips In teams of 3, for time: 400m run 100 power cleans 95/65 75 back squats 95/65 50 box jumps 25 overhead squats 95/65 400m run (Everyone runs together, and split the reps of everything evenly. If teams of 3, one of the people resting must be holding a plate. If teams of 2, disregard the plate and use slightly less reps) Friday
Warm Up 6 min AMRAP: 1 min jump rope 10 Wall Squats Run 100m Mobility Front rack, T-spine, hips, ankles, hamstrings (floss) Specific 14.5 warm up Amrap 14.5 in 15:00 or finish 21 thrusters 95/65 21 bar facing burpees 18, 18, 15, 15, 12, 12 ... Down to 3 of each. Thursday Warm up: 6 min AMRAP 2 Length Side Lunges 10 Toe-Touch Squats 10 Paused Goblet Squats Mobility Strength/Skill: Tempo Overhead Squat (2 sec down, 2 sec pause at bottom, 2 sec up) from the Rack 3 sets of 5, adding weight from last week WOD: Find 5RM Front Squat from the rack Cashout - 100 Weighted Sit-ups not for time  Wednesday
Warm up: 6 min AMRAP Row 250 1 Length Lunging Pass Thrus Mobility Strength/Skill: 15 minutes to Find 1 Rep Max Power Clean WOD: Spend 10 min working on Turkish Get-up Techique, then 15 min to accumulate 30 total reps (15/side) Cash out - Tabata Burpees (8 x: 20 sec work, 10 sec rest. Score is lowest interval) Tuesday Warm up: 6 min AMRAP Run 100m 10 Scap Pull-ups 10 Roll-ups Mobility Strength/Skill: Retest Pullups Max UB Strict Pull-ups OR smallest band you can get 5 UB pull-ups with WOD: 4 min AMRAP 10 Burpees 5 Box Jumps (24/20") 30 DU/Single Rest 4 min, then repeat Check out the CF NOLA Leaderboard after week 4, looks like Leigh and Ben R are in the lead for top non-coach performances Monday
Warm up: 6 min AMRAP 2 lengths side shuffle 2 length Carioca 1 Length Duck Walk 2 Lengths Power Skips Mobility Pushups Retest Max WOD: 3 Rounds 3 rounds 500m Row 30 KB swings 30 air squats 500m Run 22 min cap |
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